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Serge Nubret

by Sylvestre T.
1 athletes joined

Program Description

Muscle Pump

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 03, 2025 12:42
  • Last Edited
    Jun 29, 2025 08:58

Summary

Transform your physique with the Serge Nubret program, a comprehensive 12-week training regimen designed for serious lifters. Committing to six days a week, you'll dive into a variety of exercises targeting all major muscle groups, including barbell squats, bench presses, and chin-ups. Each session is crafted to push your limits with high-rep sets and strategic rest periods, ensuring optimal muscle growth and endurance. Equip yourself with a full gym and get ready to sculpt your body like never before!
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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
Squat (Barbell)
8
12 reps
-
2
Leg Press
6
12 reps
-
3
Leg Extension
6
12 reps
-
4
Bench Press (Barbell)
8
12 reps
-
5
Chest Fly (Dumbbell)
6
12 reps
-
6
Incline Chest Fly (Dumbbell)
6
12 reps
-
7
Pullover (Dumbbell)
6
12 reps
-
8
Abs Crunch (Weighted)
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
-
2
Leg Press
6
12 reps
-
3
Leg Extension
6
12 reps
-
4
Bench Press (Barbell)
8
12 reps
-
5
Chest Fly (Dumbbell)
6
12 reps
-
6
Incline Chest Fly (Dumbbell)
6
12 reps
-
7
Pullover (Dumbbell)
6
12 reps
-
8
Abs Crunch (Weighted)
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
-
2
Leg Press
6
12 reps
-
3
Leg Extension
6
12 reps
-
4
Bench Press (Barbell)
8
12 reps
-
5
Chest Fly (Dumbbell)
6
12 reps
-
6
Incline Chest Fly (Dumbbell)
6
12 reps
-
7
Pullover (Dumbbell)
6
12 reps
-
8
Abs Crunch (Weighted)
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
-
2
Leg Press
6
12 reps
-
3
Leg Extension
6
12 reps
-
4
Bench Press (Barbell)
8
12 reps
-
5
Chest Fly (Dumbbell)
6
12 reps
-
6
Incline Chest Fly (Dumbbell)
6
12 reps
-
7
Pullover (Dumbbell)
6
12 reps
-
8
Abs Crunch (Weighted)
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
-
2
Leg Press
6
12 reps
-
3
Leg Extension
6
12 reps
-
4
Bench Press (Barbell)
8
12 reps
-
5
Chest Fly (Dumbbell)
6
12 reps
-
6
Incline Chest Fly (Dumbbell)
6
12 reps
-
7
Pullover (Dumbbell)
6
12 reps
-
8
Abs Crunch (Weighted)
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
-
2
Leg Press
6
12 reps
-
3
Leg Extension
6
12 reps
-
4
Bench Press (Barbell)
8
12 reps
-
5
Chest Fly (Dumbbell)
6
12 reps
-
6
Incline Chest Fly (Dumbbell)
6
12 reps
-
7
Pullover (Dumbbell)
6
12 reps
-
8
Abs Crunch (Weighted)
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
-
2
Leg Press
6
12 reps
-
3
Leg Extension
6
12 reps
-
4
Bench Press (Barbell)
8
12 reps
-
5
Chest Fly (Dumbbell)
6
12 reps
-
6
Incline Chest Fly (Dumbbell)
6
12 reps
-
7
Pullover (Dumbbell)
6
12 reps
-
8
Abs Crunch (Weighted)
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
-
2
Leg Press
6
12 reps
-
3
Leg Extension
6
12 reps
-
4
Bench Press (Barbell)
8
12 reps
-
5
Chest Fly (Dumbbell)
6
12 reps
-
6
Incline Chest Fly (Dumbbell)
6
12 reps
-
7
Pullover (Dumbbell)
6
12 reps
-
8
Abs Crunch (Weighted)
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
-
2
Leg Press
6
12 reps
-
3
Leg Extension
6
12 reps
-
4
Bench Press (Barbell)
8
12 reps
-
5
Chest Fly (Dumbbell)
6
12 reps
-
6
Incline Chest Fly (Dumbbell)
6
12 reps
-
7
Pullover (Dumbbell)
6
12 reps
-
8
Abs Crunch (Weighted)
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
-
2
Leg Press
6
12 reps
-
3
Leg Extension
6
12 reps
-
4
Bench Press (Barbell)
8
12 reps
-
5
Chest Fly (Dumbbell)
6
12 reps
-
6
Incline Chest Fly (Dumbbell)
6
12 reps
-
7
Pullover (Dumbbell)
6
12 reps
-
8
Abs Crunch (Weighted)
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
-
2
Leg Press
6
12 reps
-
3
Leg Extension
6
12 reps
-
4
Bench Press (Barbell)
8
12 reps
-
5
Chest Fly (Dumbbell)
6
12 reps
-
6
Incline Chest Fly (Dumbbell)
6
12 reps
-
7
Pullover (Dumbbell)
6
12 reps
-
8
Abs Crunch (Weighted)
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
-
2
Leg Press
6
12 reps
-
3
Leg Extension
6
12 reps
-
4
Bench Press (Barbell)
8
12 reps
-
5
Chest Fly (Dumbbell)
6
12 reps
-
6
Incline Chest Fly (Dumbbell)
6
12 reps
-
7
Pullover (Dumbbell)
6
12 reps
-
8
Abs Crunch (Weighted)
4
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Lat Pulldown
8
12 reps
-
3
Behind-the-Neck Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Hamstring Curl
8
15 reps
-
7
Abs Crunch (Weighted)
6
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Lat Pulldown
8
12 reps
-
3
Behind-the-Neck Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Hamstring Curl
8
15 reps
-
7
Abs Crunch (Weighted)
6
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Lat Pulldown
8
12 reps
-
3
Behind-the-Neck Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Hamstring Curl
8
15 reps
-
7
Abs Crunch (Weighted)
6
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Lat Pulldown
8
12 reps
-
3
Behind-the-Neck Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Hamstring Curl
8
15 reps
-
7
Abs Crunch (Weighted)
6
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Lat Pulldown
8
12 reps
-
3
Behind-the-Neck Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Hamstring Curl
8
15 reps
-
7
Abs Crunch (Weighted)
6
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Lat Pulldown
8
12 reps
-
3
Behind-the-Neck Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Hamstring Curl
8
15 reps
-
7
Abs Crunch (Weighted)
6
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Lat Pulldown
8
12 reps
-
3
Behind-the-Neck Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Hamstring Curl
8
15 reps
-
7
Abs Crunch (Weighted)
6
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Lat Pulldown
8
12 reps
-
3
Behind-the-Neck Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Hamstring Curl
8
15 reps
-
7
Abs Crunch (Weighted)
6
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Lat Pulldown
8
12 reps
-
3
Behind-the-Neck Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Hamstring Curl
8
15 reps
-
7
Abs Crunch (Weighted)
6
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Lat Pulldown
8
12 reps
-
3
Behind-the-Neck Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Hamstring Curl
8
15 reps
-
7
Abs Crunch (Weighted)
6
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Lat Pulldown
8
12 reps
-
3
Behind-the-Neck Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Hamstring Curl
8
15 reps
-
7
Abs Crunch (Weighted)
6
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Lat Pulldown
8
12 reps
-
3
Behind-the-Neck Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Hamstring Curl
8
15 reps
-
7
Abs Crunch (Weighted)
6
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Barbell)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Dumbbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
9
Abs Crunch (Weighted)
6
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Barbell)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Dumbbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
9
Abs Crunch (Weighted)
6
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Barbell)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Dumbbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
9
Abs Crunch (Weighted)
6
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Barbell)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Dumbbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
9
Abs Crunch (Weighted)
6
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Barbell)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Dumbbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
9
Abs Crunch (Weighted)
6
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Barbell)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Dumbbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
9
Abs Crunch (Weighted)
6
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Barbell)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Dumbbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
9
Abs Crunch (Weighted)
6
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Barbell)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Dumbbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
9
Abs Crunch (Weighted)
6
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Barbell)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Dumbbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
9
Abs Crunch (Weighted)
6
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Barbell)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Dumbbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
9
Abs Crunch (Weighted)
6
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Barbell)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Dumbbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
9
Abs Crunch (Weighted)
6
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Barbell)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Dumbbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
9
Abs Crunch (Weighted)
6
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
-
2
Leg Press
6
12 reps
-
3
Leg Extension
6
12 reps
-
4
Bench Press (Barbell)
8
12 reps
-
5
Chest Fly (Dumbbell)
6
12 reps
-
6
Incline Chest Fly (Dumbbell)
6
12 reps
-
7
Pullover (Dumbbell)
6
12 reps
-
8
Abs Crunch (Weighted)
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
-
2
Leg Press
6
12 reps
-
3
Leg Extension
6
12 reps
-
4
Bench Press (Barbell)
8
12 reps
-
5
Chest Fly (Dumbbell)
6
12 reps
-
6
Incline Chest Fly (Dumbbell)
6
12 reps
-
7
Pullover (Dumbbell)
6
12 reps
-
8
Abs Crunch (Weighted)
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
-
2
Leg Press
6
12 reps
-
3
Leg Extension
6
12 reps
-
4
Bench Press (Barbell)
8
12 reps
-
5
Chest Fly (Dumbbell)
6
12 reps
-
6
Incline Chest Fly (Dumbbell)
6
12 reps
-
7
Pullover (Dumbbell)
6
12 reps
-
8
Abs Crunch (Weighted)
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
-
2
Leg Press
6
12 reps
-
3
Leg Extension
6
12 reps
-
4
Bench Press (Barbell)
8
12 reps
-
5
Chest Fly (Dumbbell)
6
12 reps
-
6
Incline Chest Fly (Dumbbell)
6
12 reps
-
7
Pullover (Dumbbell)
6
12 reps
-
8
Abs Crunch (Weighted)
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
-
2
Leg Press
6
12 reps
-
3
Leg Extension
6
12 reps
-
4
Bench Press (Barbell)
8
12 reps
-
5
Chest Fly (Dumbbell)
6
12 reps
-
6
Incline Chest Fly (Dumbbell)
6
12 reps
-
7
Pullover (Dumbbell)
6
12 reps
-
8
Abs Crunch (Weighted)
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
-
2
Leg Press
6
12 reps
-
3
Leg Extension
6
12 reps
-
4
Bench Press (Barbell)
8
12 reps
-
5
Chest Fly (Dumbbell)
6
12 reps
-
6
Incline Chest Fly (Dumbbell)
6
12 reps
-
7
Pullover (Dumbbell)
6
12 reps
-
8
Abs Crunch (Weighted)
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
-
2
Leg Press
6
12 reps
-
3
Leg Extension
6
12 reps
-
4
Bench Press (Barbell)
8
12 reps
-
5
Chest Fly (Dumbbell)
6
12 reps
-
6
Incline Chest Fly (Dumbbell)
6
12 reps
-
7
Pullover (Dumbbell)
6
12 reps
-
8
Abs Crunch (Weighted)
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
-
2
Leg Press
6
12 reps
-
3
Leg Extension
6
12 reps
-
4
Bench Press (Barbell)
8
12 reps
-
5
Chest Fly (Dumbbell)
6
12 reps
-
6
Incline Chest Fly (Dumbbell)
6
12 reps
-
7
Pullover (Dumbbell)
6
12 reps
-
8
Abs Crunch (Weighted)
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
-
2
Leg Press
6
12 reps
-
3
Leg Extension
6
12 reps
-
4
Bench Press (Barbell)
8
12 reps
-
5
Chest Fly (Dumbbell)
6
12 reps
-
6
Incline Chest Fly (Dumbbell)
6
12 reps
-
7
Pullover (Dumbbell)
6
12 reps
-
8
Abs Crunch (Weighted)
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
-
2
Leg Press
6
12 reps
-
3
Leg Extension
6
12 reps
-
4
Bench Press (Barbell)
8
12 reps
-
5
Chest Fly (Dumbbell)
6
12 reps
-
6
Incline Chest Fly (Dumbbell)
6
12 reps
-
7
Pullover (Dumbbell)
6
12 reps
-
8
Abs Crunch (Weighted)
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
-
2
Leg Press
6
12 reps
-
3
Leg Extension
6
12 reps
-
4
Bench Press (Barbell)
8
12 reps
-
5
Chest Fly (Dumbbell)
6
12 reps
-
6
Incline Chest Fly (Dumbbell)
6
12 reps
-
7
Pullover (Dumbbell)
6
12 reps
-
8
Abs Crunch (Weighted)
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
12 reps
-
2
Leg Press
6
12 reps
-
3
Leg Extension
6
12 reps
-
4
Bench Press (Barbell)
8
12 reps
-
5
Chest Fly (Dumbbell)
6
12 reps
-
6
Incline Chest Fly (Dumbbell)
6
12 reps
-
7
Pullover (Dumbbell)
6
12 reps
-
8
Abs Crunch (Weighted)
4
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Lat Pulldown
8
12 reps
-
3
Behind-the-Neck Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Hamstring Curl
8
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Lat Pulldown
8
12 reps
-
3
Behind-the-Neck Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Hamstring Curl
8
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Lat Pulldown
8
12 reps
-
3
Behind-the-Neck Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Hamstring Curl
8
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Lat Pulldown
8
12 reps
-
3
Behind-the-Neck Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Hamstring Curl
8
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Lat Pulldown
8
12 reps
-
3
Behind-the-Neck Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Hamstring Curl
8
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Lat Pulldown
8
12 reps
-
3
Behind-the-Neck Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Hamstring Curl
8
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Lat Pulldown
8
12 reps
-
3
Behind-the-Neck Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Hamstring Curl
8
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Lat Pulldown
8
12 reps
-
3
Behind-the-Neck Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Hamstring Curl
8
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Lat Pulldown
8
12 reps
-
3
Behind-the-Neck Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Hamstring Curl
8
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Lat Pulldown
8
12 reps
-
3
Behind-the-Neck Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Hamstring Curl
8
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Lat Pulldown
8
12 reps
-
3
Behind-the-Neck Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Hamstring Curl
8
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Lat Pulldown
8
12 reps
-
3
Behind-the-Neck Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Hamstring Curl
8
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Barbell)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Dumbbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Barbell)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Dumbbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Barbell)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Dumbbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Barbell)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Dumbbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Barbell)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Dumbbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Barbell)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Dumbbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Barbell)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Dumbbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Barbell)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Dumbbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Barbell)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Dumbbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Barbell)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Dumbbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Barbell)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Dumbbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Barbell)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Dumbbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
8 Sets
12 Reps
-
2
Leg Press
6 Sets
12 Reps
-
3
Leg Extension
6 Sets
12 Reps
-
4
Bench Press (Barbell)
8 Sets
12 Reps
-
5
Chest Fly (Dumbbell)
6 Sets
12 Reps
-
6
Incline Chest Fly (Dumbbell)
6 Sets
12 Reps
-
7
Pullover (Dumbbell)
6 Sets
12 Reps
-
8
Abs Crunch (Weighted)
4 Sets
30 Reps
-
Day 2
1
Chin-Up (Bodyweight)
6 Sets
12 Reps
-
2
Lat Pulldown
8 Sets
12 Reps
-
3
Behind-the-Neck Lat Pulldown
6 Sets
12 Reps
-
4
Bent Over Row (Barbell)
6 Sets
12 Reps
-
5
Lying Leg Curl
8 Sets
15 Reps
-
6
Hamstring Curl
8 Sets
15 Reps
-
7
Abs Crunch (Weighted)
6 Sets
30 Reps
-
Day 3
1
Behind-the-Neck Push Press
6 Sets
12 Reps
-
2
Front Raise
6 Sets
12 Reps
-
3
Upright Row (Barbell)
6 Sets
12 Reps
-
4
Lateral Raise (Cable)
6 Sets
12 Reps
-
5A
Bicep Curl (Barbell)
8 Sets
12 Reps
-
5B
Tricep Pushdown (Cable)
8 Sets
12 Reps
-
6A
Bicep Curl (Dumbbell)
8 Sets
12 Reps
-
6B
Dip (Bodyweight)
8 Sets
12 Reps
-
7
Standing Calf Raise
8 Sets
12 Reps
-
8
Seated Calf Raise
8 Sets
12 Reps
-
9
Abs Crunch (Weighted)
6 Sets
30 Reps
-
Day 4
1
Squat (Barbell)
8 Sets
12 Reps
-
2
Leg Press
6 Sets
12 Reps
-
3
Leg Extension
6 Sets
12 Reps
-
4
Bench Press (Barbell)
8 Sets
12 Reps
-
5
Chest Fly (Dumbbell)
6 Sets
12 Reps
-
6
Incline Chest Fly (Dumbbell)
6 Sets
12 Reps
-
7
Pullover (Dumbbell)
6 Sets
12 Reps
-
8
Abs Crunch (Weighted)
4 Sets
30 Reps
-
Day 5
1
Chin-Up (Bodyweight)
6 Sets
12 Reps
-
2
Lat Pulldown
8 Sets
12 Reps
-
3
Behind-the-Neck Lat Pulldown
6 Sets
12 Reps
-
4
Bent Over Row (Barbell)
6 Sets
12 Reps
-
5
Lying Leg Curl
8 Sets
15 Reps
-
6
Hamstring Curl
8 Sets
15 Reps
-
Day 6
1
Behind-the-Neck Push Press
6 Sets
12 Reps
-
2
Front Raise
6 Sets
12 Reps
-
3
Upright Row (Barbell)
6 Sets
12 Reps
-
4
Lateral Raise (Cable)
6 Sets
12 Reps
-
5A
Bicep Curl (Barbell)
8 Sets
12 Reps
-
5B
Tricep Pushdown (Cable)
8 Sets
12 Reps
-
6A
Bicep Curl (Dumbbell)
8 Sets
12 Reps
-
6B
Dip (Bodyweight)
8 Sets
12 Reps
-
7
Standing Calf Raise
8 Sets
12 Reps
-
8
Seated Calf Raise
8 Sets
12 Reps
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