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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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-