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BoostcampPNG

My custom workout

by Sean C.

Program Description

This workout was combined workouts from 2 personal Trainers to help begin your bulk

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 25, 2024 06:34
  • Last Edited
    May 07, 2024 10:18
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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
Bench Press (Barbell)
5
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
High To Low Fly
3
8-12 reps
-
4
Low To High Fly
3
8-12 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Press (Machine)
3
8-12 reps
-
7
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
High To Low Fly
3
8-12 reps
-
4
Low To High Fly
3
8-12 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Press (Machine)
3
8-12 reps
-
7
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
High To Low Fly
3
8-12 reps
-
4
Low To High Fly
3
8-12 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Press (Machine)
3
8-12 reps
-
7
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
High To Low Fly
3
8-12 reps
-
4
Low To High Fly
3
8-12 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Press (Machine)
3
8-12 reps
-
7
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
High To Low Fly
3
8-12 reps
-
4
Low To High Fly
3
8-12 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Press (Machine)
3
8-12 reps
-
7
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
High To Low Fly
3
8-12 reps
-
4
Low To High Fly
3
8-12 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Press (Machine)
3
8-12 reps
-
7
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
High To Low Fly
3
8-12 reps
-
4
Low To High Fly
3
8-12 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Press (Machine)
3
8-12 reps
-
7
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
High To Low Fly
3
8-12 reps
-
4
Low To High Fly
3
8-12 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Press (Machine)
3
8-12 reps
-
7
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
High To Low Fly
3
8-12 reps
-
4
Low To High Fly
3
8-12 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Press (Machine)
3
8-12 reps
-
7
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
High To Low Fly
3
8-12 reps
-
4
Low To High Fly
3
8-12 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Press (Machine)
3
8-12 reps
-
7
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
High To Low Fly
3
8-12 reps
-
4
Low To High Fly
3
8-12 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Press (Machine)
3
8-12 reps
-
7
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
High To Low Fly
3
8-12 reps
-
4
Low To High Fly
3
8-12 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Press (Machine)
3
8-12 reps
-
7
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Close Grip Row
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Hammer Curl
3
12 reps
-
10
Pulldown (Rope)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Close Grip Row
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Hammer Curl
3
12 reps
-
10
Pulldown (Rope)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Close Grip Row
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Hammer Curl
3
12 reps
-
10
Pulldown (Rope)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Close Grip Row
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Hammer Curl
3
12 reps
-
10
Pulldown (Rope)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Close Grip Row
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Hammer Curl
3
12 reps
-
10
Pulldown (Rope)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Close Grip Row
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Hammer Curl
3
12 reps
-
10
Pulldown (Rope)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Close Grip Row
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Hammer Curl
3
12 reps
-
10
Pulldown (Rope)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Close Grip Row
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Hammer Curl
3
12 reps
-
10
Pulldown (Rope)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Close Grip Row
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Hammer Curl
3
12 reps
-
10
Pulldown (Rope)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Close Grip Row
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Hammer Curl
3
12 reps
-
10
Pulldown (Rope)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Close Grip Row
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Hammer Curl
3
12 reps
-
10
Pulldown (Rope)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Close Grip Row
3
15 reps
-
4
Seated Wide-Grip Row (Cable)
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Wide Grip Lat Pulldown
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
Hammer Curl
3
12 reps
-
10
Pulldown (Rope)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
3
3-10 reps
-
3
Leg Extension
3
3-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Lunge (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
3
3-10 reps
-
3
Leg Extension
3
3-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Lunge (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
3
3-10 reps
-
3
Leg Extension
3
3-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Lunge (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
3
3-10 reps
-
3
Leg Extension
3
3-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Lunge (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
3
3-10 reps
-
3
Leg Extension
3
3-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Lunge (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
3
3-10 reps
-
3
Leg Extension
3
3-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Lunge (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
3
3-10 reps
-
3
Leg Extension
3
3-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Lunge (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
3
3-10 reps
-
3
Leg Extension
3
3-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Lunge (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
3
3-10 reps
-
3
Leg Extension
3
3-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Lunge (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
3
3-10 reps
-
3
Leg Extension
3
3-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Lunge (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
3
3-10 reps
-
3
Leg Extension
3
3-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Lunge (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
3
3-10 reps
-
3
Leg Extension
3
3-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Lunge (Dumbbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Wide Grip Pull-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Wide Grip Pull-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Wide Grip Pull-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Wide Grip Pull-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Wide Grip Pull-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Wide Grip Pull-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Wide Grip Pull-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Wide Grip Pull-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Wide Grip Pull-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Wide Grip Pull-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Wide Grip Pull-Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Wide Grip Pull-Up
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
High To Low Fly
3 Sets
8-12 Reps
-
4
Low To High Fly
3 Sets
8-12 Reps
-
5
Chest Press (Machine)
3 Sets
8-12 Reps
-
6
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
7
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
-
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
3
Close Grip Row
3 Sets
15 Reps
-
4
Seated Wide-Grip Row (Cable)
3 Sets
15 Reps
-
5
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
6
Wide Grip Lat Pulldown
3 Sets
12 Reps
-
7
Bicep Curl (Cable)
3 Sets
12 Reps
-
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
-
9
Hammer Curl
3 Sets
12 Reps
-
10
Pulldown (Rope)
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
8-12 Reps
-
2
Leg Curl
3 Sets
3-10 Reps
-
3
Leg Extension
3 Sets
3-12 Reps
-
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
-
5
Lunge (Dumbbell)
3 Sets
5 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
4
Lat Pulldown
3 Sets
8-12 Reps
-
5
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
7
Wide Grip Pull-Up
3 Sets
10 Reps
-