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Power tower 

by Mason B.

Program Description

This program is for anybody who wants to get healthier live longer and get a little bit stronger and look a little bit better 

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 16, 2025 09:54
  • Last Edited
    Aug 21, 2025 11:07
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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
Squat (Barbell)
3
8 reps
-
2
Leg Extension
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Leg Press
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Stiff Leg Deadlift
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Stiff Leg Deadlift
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Extension
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Leg Press
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Stiff Leg Deadlift
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Stiff Leg Deadlift
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Extension
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Leg Press
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Stiff Leg Deadlift
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Stiff Leg Deadlift
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Extension
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Leg Press
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Stiff Leg Deadlift
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Stiff Leg Deadlift
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
Plank
3
1 mins
-
7
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Face Pull
3
10 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Face Pull
3
10 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
Plank
3
1 mins
-
7
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Face Pull
3
10 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Face Pull
3
10 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
Plank
3
1 mins
-
7
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Face Pull
3
10 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Face Pull
3
10 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
Plank
3
1 mins
-
7
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Face Pull
3
10 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Face Pull
3
10 reps
-
7
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Hammer Curl
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6 reps
-
2
Hammer Curl
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Hammer Curl
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6 reps
-
2
Hammer Curl
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Hammer Curl
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6 reps
-
2
Hammer Curl
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
8 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Hammer Curl
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6 reps
-
2
Hammer Curl
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
8
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Goblet Squat
3
8 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Goblet Squat
3
8 reps
-
6
Lunge (Dumbbell)
3
8 reps
-
7
Back Extension (Weighted)
3
15 reps
-
8
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Goblet Squat
3
8 reps
-
6
Lunge (Dumbbell)
3
8 reps
-
7
Back Extension (Weighted)
3
15 reps
-
8
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Goblet Squat
3
8 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Goblet Squat
3
8 reps
-
6
Lunge (Dumbbell)
3
8 reps
-
7
Back Extension (Weighted)
3
15 reps
-
8
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Goblet Squat
3
8 reps
-
6
Lunge (Dumbbell)
3
8 reps
-
7
Back Extension (Weighted)
3
15 reps
-
8
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Goblet Squat
3
8 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Goblet Squat
3
8 reps
-
6
Lunge (Dumbbell)
3
8 reps
-
7
Back Extension (Weighted)
3
15 reps
-
8
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Goblet Squat
3
8 reps
-
6
Lunge (Dumbbell)
3
8 reps
-
7
Back Extension (Weighted)
3
15 reps
-
8
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Goblet Squat
3
8 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Goblet Squat
3
8 reps
-
6
Lunge (Dumbbell)
3
8 reps
-
7
Back Extension (Weighted)
3
15 reps
-
8
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Goblet Squat
3
8 reps
-
6
Lunge (Dumbbell)
3
8 reps
-
7
Back Extension (Weighted)
3
15 reps
-
8
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
8 reps
-
4
Barbell Row
3
8 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Inverted Row
3
10 reps
-
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Inverted Row
3
10 reps
-
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
8 reps
-
4
Barbell Row
3
8 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Inverted Row
3
10 reps
-
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Inverted Row
3
10 reps
-
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
8 reps
-
4
Barbell Row
3
8 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Inverted Row
3
10 reps
-
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Inverted Row
3
10 reps
-
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
8 reps
-
4
Barbell Row
3
8 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Inverted Row
3
10 reps
-
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Inverted Row
3
10 reps
-
7
Plank
3
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Leg Extension
3 Sets
12 Reps
-
3
Hamstring Curl
3 Sets
12 Reps
-
4
Leg Press
3 Sets
8 Reps
-
5
Hip Thrust (Barbell)
3 Sets
8 Reps
-
6
Back Extension (Weighted)
3 Sets
15 Reps
-
7
Plank
3 Sets
1 mins
-
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Chest Fly (Machine)
3 Sets
10 Reps
-
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
5
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
6
Plank
3 Sets
1 mins
-
7
Back Extension (Weighted)
3 Sets
15 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
2
Bicep Curl (Barbell)
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
4
Bench Press (Close Grip)
3 Sets
8 Reps
-
5
Hammer Curl
3 Sets
8 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
8 Reps
-
8
Plank
3 Sets
1 mins
-
Day 4
1
Deadlift (Barbell)
3 Sets
8 Reps
-
2
Leg Extension
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Goblet Squat
3 Sets
8 Reps
-
5
Back Extension (Weighted)
3 Sets
15 Reps
-
6
Plank
3 Sets
1 mins
-
Day 5
1
Bench Press (Paused)
3 Sets
8 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
3
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
-
4
Barbell Row
3 Sets
8 Reps
-
5
Chest Fly (Machine)
3 Sets
10 Reps
-
6
Plank
3 Sets
1 mins
-