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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
    Jun 18, 2025 09:51

Summary

Transform your physique with this comprehensive 12-week workout program designed for serious lifters. Committing just four days a week, you'll target major muscle groups with a mix of barbell and dumbbell exercises, including the classic Bench Press and dynamic Incline Dumbbell Press. Each session is crafted to maximize strength and muscle growth, ensuring you push your limits and achieve your fitness goals. Elevate your training and embrace the challenge—your body will thank you!
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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)
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
-