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BoostcampPNG

Maximus

by Max N.
1 athletes joined

Program Description

Strength and volume

Program Overview

  • Level
    Advanced, Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 16, 2024 07:15
  • Last Edited
    Jun 23, 2024 04:34

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Abs
10.8%
Triceps
10.6%
Quadriceps
9.9%
Chest
8.3%
Upper Back
8.2%
Front Delts
8.2%
Middle Delts
6.9%
Biceps
5.9%
Hamstrings
5.5%
Glutes
5.3%
Lats
4.8%
Forearms
4.8%
Rear Delts
3.4%
Calves
2.3%
Lower Back
2.2%
Olympic
1.7%
Adductors
1.5%
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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
Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (EZ Bar)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
8
Abs Crunch (Bodyweight)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Sit Up
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (EZ Bar)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
8
Abs Crunch (Bodyweight)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Sit Up
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (EZ Bar)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
8
Abs Crunch (Bodyweight)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Sit Up
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (EZ Bar)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
8
Abs Crunch (Bodyweight)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Sit Up
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (EZ Bar)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
8
Abs Crunch (Bodyweight)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Sit Up
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (EZ Bar)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
8
Abs Crunch (Bodyweight)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Sit Up
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Skull Crusher
4
12 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Clean and Press
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7
Wrist Curls
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
9
Abs Crunch (Bodyweight)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Skull Crusher
4
12 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Clean and Press
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7
Wrist Curls
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
9
Abs Crunch (Bodyweight)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Skull Crusher
4
12 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Clean and Press
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7
Wrist Curls
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
9
Abs Crunch (Bodyweight)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Skull Crusher
4
12 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Clean and Press
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7
Wrist Curls
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
9
Abs Crunch (Bodyweight)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Skull Crusher
4
12 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Clean and Press
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7
Wrist Curls
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
9
Abs Crunch (Bodyweight)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Skull Crusher
4
12 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Clean and Press
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7
Wrist Curls
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
9
Abs Crunch (Bodyweight)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Sit Up
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (EZ Bar)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
8
Abs Crunch (Bodyweight)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Sit Up
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (EZ Bar)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
8
Abs Crunch (Bodyweight)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Sit Up
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (EZ Bar)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
8
Abs Crunch (Bodyweight)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Sit Up
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (EZ Bar)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
8
Abs Crunch (Bodyweight)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Sit Up
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (EZ Bar)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
8
Abs Crunch (Bodyweight)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Sit Up
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (EZ Bar)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
8
Abs Crunch (Bodyweight)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Clean and Press
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7
Wrist Curls
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
9
Abs Crunch (Bodyweight)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Skull Crusher
4
12 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Clean and Press
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7
Wrist Curls
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
9
Abs Crunch (Bodyweight)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Skull Crusher
4
12 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Clean and Press
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7
Wrist Curls
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
9
Abs Crunch (Bodyweight)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Skull Crusher
4
12 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Clean and Press
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7
Wrist Curls
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
9
Abs Crunch (Bodyweight)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Skull Crusher
4
12 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Clean and Press
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7
Wrist Curls
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
9
Abs Crunch (Bodyweight)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Skull Crusher
4
12 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Clean and Press
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7
Wrist Curls
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
9
Abs Crunch (Bodyweight)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Skull Crusher
4
12 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (EZ Bar)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
8
Abs Crunch (Bodyweight)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Sit Up
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (EZ Bar)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
8
Abs Crunch (Bodyweight)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Sit Up
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (EZ Bar)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
8
Abs Crunch (Bodyweight)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Sit Up
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (EZ Bar)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
8
Abs Crunch (Bodyweight)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Sit Up
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (EZ Bar)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
8
Abs Crunch (Bodyweight)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Sit Up
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (EZ Bar)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
8
Abs Crunch (Bodyweight)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Sit Up
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Skull Crusher
4
12 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Clean and Press
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7
Wrist Curls
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
9
Abs Crunch (Bodyweight)
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Skull Crusher
4
12 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Clean and Press
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7
Wrist Curls
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
9
Abs Crunch (Bodyweight)
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Skull Crusher
4
12 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Clean and Press
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7
Wrist Curls
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
9
Abs Crunch (Bodyweight)
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Skull Crusher
4
12 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Clean and Press
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7
Wrist Curls
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
9
Abs Crunch (Bodyweight)
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Skull Crusher
4
12 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Clean and Press
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7
Wrist Curls
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
9
Abs Crunch (Bodyweight)
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Skull Crusher
4
12 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Clean and Press
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7
Wrist Curls
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
9
Abs Crunch (Bodyweight)
4
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Chest Supported Row (Machine)
3 Sets
10 Reps
-
4
Pullover (Dumbbell)
3 Sets
10 Reps
-
5
Face Pull
3 Sets
15 Reps
-
6
Bicep Curl (EZ Bar)
4 Sets
12 Reps
-
7
Bicep Curl (Dumbbell)
4 Sets
15 Reps
-
8
Abs Crunch (Bodyweight)
4 Sets
20 Reps
-
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Dip (Bodyweight)
3 Sets
15 Reps
-
4
Chest Fly (Cable)
3 Sets
15 Reps
-
5
Skull Crusher
4 Sets
12 Reps
-
6
Tricep Extension (Cable)
4 Sets
15 Reps
-
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
-
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Chest Supported Row (Machine)
3 Sets
10 Reps
-
4
Pullover (Dumbbell)
3 Sets
10 Reps
-
5
Face Pull
3 Sets
15 Reps
-
6
Bicep Curl (EZ Bar)
4 Sets
12 Reps
-
7
Bicep Curl (Dumbbell)
4 Sets
15 Reps
-
8
Abs Crunch (Bodyweight)
4 Sets
20 Reps
-
Day 6
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Dip (Bodyweight)
3 Sets
15 Reps
-
4
Chest Fly (Cable)
3 Sets
15 Reps
-
5
Skull Crusher
4 Sets
12 Reps
-
6
Tricep Extension (Cable)
4 Sets
15 Reps
-
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Lunge (Dumbbell)
3 Sets
10 Reps
-
3
Lying Leg Curl
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Seated Calf Raise
4 Sets
12 Reps
-
6
Sit Up
4 Sets
20 Reps
-
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
-
2
Clean and Press
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
4
Shrug (Dumbbell)
3 Sets
12 Reps
-
5
Upright Row (Dumbbell)
3 Sets
15 Reps
-
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
7
Wrist Curls
3 Sets
15 Reps
-
8
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
-
9
Abs Crunch (Bodyweight)
4 Sets
20 Reps
-