Program Description
Beginning
Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 30, 2025 07:38
- Last EditedJun 30, 2025 07:50
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Tricep Pushdown (Cable)
3
-
2
Skull Crusher (Barbell)
3
-
3
Dip (Assisted)
3
-
4
Tricep Kickback
3
-
5
Tricep Extension (Dumbbell)
3
-
6
Overhead Extension (Dumbbell)
3
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
-
2
Skull Crusher (Barbell)
3
-
3
Dip (Assisted)
3
-
4
Tricep Kickback
3
-
5
Tricep Extension (Dumbbell)
3
-
6
Overhead Extension (Dumbbell)
3
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
-
2
Skull Crusher (Barbell)
3
-
3
Dip (Assisted)
3
-
4
Tricep Kickback
3
-
5
Tricep Extension (Dumbbell)
3
-
6
Overhead Extension (Dumbbell)
3
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
-
2
Skull Crusher (Barbell)
3
-
3
Dip (Assisted)
3
-
4
Tricep Kickback
3
-
5
Tricep Extension (Dumbbell)
3
-
6
Overhead Extension (Dumbbell)
3
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
-
2
Skull Crusher (Barbell)
3
-
3
Dip (Assisted)
3
-
4
Tricep Kickback
3
-
5
Tricep Extension (Dumbbell)
3
-
6
Overhead Extension (Dumbbell)
3
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
-
2
Skull Crusher (Barbell)
3
-
3
Dip (Assisted)
3
-
4
Tricep Kickback
3
-
5
Tricep Extension (Dumbbell)
3
-
6
Overhead Extension (Dumbbell)
3
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
-
2
Skull Crusher (Barbell)
3
-
3
Dip (Assisted)
3
-
4
Tricep Kickback
3
-
5
Tricep Extension (Dumbbell)
3
-
6
Overhead Extension (Dumbbell)
3
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
-
2
Skull Crusher (Barbell)
3
-
3
Dip (Assisted)
3
-
4
Tricep Kickback
3
-
5
Tricep Extension (Dumbbell)
3
-
6
Overhead Extension (Dumbbell)
3
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
-
2
Skull Crusher (Barbell)
3
-
3
Dip (Assisted)
3
-
4
Tricep Kickback
3
-
5
Tricep Extension (Dumbbell)
3
-
6
Overhead Extension (Dumbbell)
3
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
-
2
Skull Crusher (Barbell)
3
-
3
Dip (Assisted)
3
-
4
Tricep Kickback
3
-
5
Tricep Extension (Dumbbell)
3
-
6
Overhead Extension (Dumbbell)
3
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
-
2
Skull Crusher (Barbell)
3
-
3
Dip (Assisted)
3
-
4
Tricep Kickback
3
-
5
Tricep Extension (Dumbbell)
3
-
6
Overhead Extension (Dumbbell)
3
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
-
2
Skull Crusher (Barbell)
3
-
3
Dip (Assisted)
3
-
4
Tricep Kickback
3
-
5
Tricep Extension (Dumbbell)
3
-
6
Overhead Extension (Dumbbell)
3
-
7
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lunge (Dumbbell)
3
-
3
Goblet Squat
3
-
4
Step-Up (Weighted)
3
-
5
Wall Sit
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lunge (Dumbbell)
3
-
3
Goblet Squat
3
-
4
Step-Up (Weighted)
3
-
5
Wall Sit
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lunge (Dumbbell)
3
-
3
Goblet Squat
3
-
4
Step-Up (Weighted)
3
-
5
Wall Sit
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lunge (Dumbbell)
3
-
3
Goblet Squat
3
-
4
Step-Up (Weighted)
3
-
5
Wall Sit
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lunge (Dumbbell)
3
-
3
Goblet Squat
3
-
4
Step-Up (Weighted)
3
-
5
Wall Sit
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lunge (Dumbbell)
3
-
3
Goblet Squat
3
-
4
Step-Up (Weighted)
3
-
5
Wall Sit
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lunge (Dumbbell)
3
-
3
Goblet Squat
3
-
4
Step-Up (Weighted)
3
-
5
Wall Sit
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lunge (Dumbbell)
3
-
3
Goblet Squat
3
-
4
Step-Up (Weighted)
3
-
5
Wall Sit
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lunge (Dumbbell)
3
-
3
Goblet Squat
3
-
4
Step-Up (Weighted)
3
-
5
Wall Sit
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lunge (Dumbbell)
3
-
3
Goblet Squat
3
-
4
Step-Up (Weighted)
3
-
5
Wall Sit
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lunge (Dumbbell)
3
-
3
Goblet Squat
3
-
4
Step-Up (Weighted)
3
-
5
Wall Sit
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lunge (Dumbbell)
3
-
3
Goblet Squat
3
-
4
Step-Up (Weighted)
3
-
5
Wall Sit
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Fly (Dumbbell)
3
-
4
Pullover (Dumbbell)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
7
Push Up
3
-
8
Cable Crossover
3
-
9
Plank
3
-
10
Sit Up
3
-
11
Side Plank
3
-
12
Russian Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Fly (Dumbbell)
3
-
4
Pullover (Dumbbell)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
7
Push Up
3
-
8
Cable Crossover
3
-
9
Plank
3
-
10
Sit Up
3
-
11
Side Plank
3
-
12
Russian Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Fly (Dumbbell)
3
-
4
Pullover (Dumbbell)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
7
Push Up
3
-
8
Cable Crossover
3
-
9
Plank
3
-
10
Sit Up
3
-
11
Side Plank
3
-
12
Russian Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Fly (Dumbbell)
3
-
4
Pullover (Dumbbell)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
7
Push Up
3
-
8
Cable Crossover
3
-
9
Plank
3
-
10
Sit Up
3
-
11
Side Plank
3
-
12
Russian Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Fly (Dumbbell)
3
-
4
Pullover (Dumbbell)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
7
Push Up
3
-
8
Cable Crossover
3
-
9
Plank
3
-
10
Sit Up
3
-
11
Side Plank
3
-
12
Russian Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Fly (Dumbbell)
3
-
4
Pullover (Dumbbell)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
7
Push Up
3
-
8
Cable Crossover
3
-
9
Plank
3
-
10
Sit Up
3
-
11
Side Plank
3
-
12
Russian Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Fly (Dumbbell)
3
-
4
Pullover (Dumbbell)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
7
Push Up
3
-
8
Cable Crossover
3
-
9
Plank
3
-
10
Sit Up
3
-
11
Side Plank
3
-
12
Russian Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Fly (Dumbbell)
3
-
4
Pullover (Dumbbell)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
7
Push Up
3
-
8
Cable Crossover
3
-
9
Plank
3
-
10
Sit Up
3
-
11
Side Plank
3
-
12
Russian Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Fly (Dumbbell)
3
-
4
Pullover (Dumbbell)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
7
Push Up
3
-
8
Cable Crossover
3
-
9
Plank
3
-
10
Sit Up
3
-
11
Side Plank
3
-
12
Russian Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Fly (Dumbbell)
3
-
4
Pullover (Dumbbell)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
7
Push Up
3
-
8
Cable Crossover
3
-
9
Plank
3
-
10
Sit Up
3
-
11
Side Plank
3
-
12
Russian Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Fly (Dumbbell)
3
-
4
Pullover (Dumbbell)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
7
Push Up
3
-
8
Cable Crossover
3
-
9
Plank
3
-
10
Sit Up
3
-
11
Side Plank
3
-
12
Russian Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Fly (Dumbbell)
3
-
4
Pullover (Dumbbell)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
7
Push Up
3
-
8
Cable Crossover
3
-
9
Plank
3
-
10
Sit Up
3
-
11
Side Plank
3
-
12
Russian Twist
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Arnold Press
3
-
6
Front Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Arnold Press
3
-
6
Front Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Arnold Press
3
-
6
Front Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Arnold Press
3
-
6
Front Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Arnold Press
3
-
6
Front Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Arnold Press
3
-
6
Front Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Arnold Press
3
-
6
Front Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Arnold Press
3
-
6
Front Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Arnold Press
3
-
6
Front Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Arnold Press
3
-
6
Front Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Arnold Press
3
-
6
Front Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Arnold Press
3
-
6
Front Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Pull-Up (Assisted)
3
-
3
Dumbbell Row
3
-
4
Chin-Up (Assisted)
3
-
5
Single Arm High Row (Cable)
3
-
6
Seated Row (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Pull-Up (Assisted)
3
-
3
Dumbbell Row
3
-
4
Chin-Up (Assisted)
3
-
5
Single Arm High Row (Cable)
3
-
6
Seated Row (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Pull-Up (Assisted)
3
-
3
Dumbbell Row
3
-
4
Chin-Up (Assisted)
3
-
5
Single Arm High Row (Cable)
3
-
6
Seated Row (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Pull-Up (Assisted)
3
-
3
Dumbbell Row
3
-
4
Chin-Up (Assisted)
3
-
5
Single Arm High Row (Cable)
3
-
6
Seated Row (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Pull-Up (Assisted)
3
-
3
Dumbbell Row
3
-
4
Chin-Up (Assisted)
3
-
5
Single Arm High Row (Cable)
3
-
6
Seated Row (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Pull-Up (Assisted)
3
-
3
Dumbbell Row
3
-
4
Chin-Up (Assisted)
3
-
5
Single Arm High Row (Cable)
3
-
6
Seated Row (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Pull-Up (Assisted)
3
-
3
Dumbbell Row
3
-
4
Chin-Up (Assisted)
3
-
5
Single Arm High Row (Cable)
3
-
6
Seated Row (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Pull-Up (Assisted)
3
-
3
Dumbbell Row
3
-
4
Chin-Up (Assisted)
3
-
5
Single Arm High Row (Cable)
3
-
6
Seated Row (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Pull-Up (Assisted)
3
-
3
Dumbbell Row
3
-
4
Chin-Up (Assisted)
3
-
5
Single Arm High Row (Cable)
3
-
6
Seated Row (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Pull-Up (Assisted)
3
-
3
Dumbbell Row
3
-
4
Chin-Up (Assisted)
3
-
5
Single Arm High Row (Cable)
3
-
6
Seated Row (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Pull-Up (Assisted)
3
-
3
Dumbbell Row
3
-
4
Chin-Up (Assisted)
3
-
5
Single Arm High Row (Cable)
3
-
6
Seated Row (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Pull-Up (Assisted)
3
-
3
Dumbbell Row
3
-
4
Chin-Up (Assisted)
3
-
5
Single Arm High Row (Cable)
3
-
6
Seated Row (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Wrist Curls
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Suitcase Carry
3
-
6
Side Bend (Dumbbell)
3
-
7
Incline Curl (Dumbbell)
3
-
8
Reverse Bicep Curl (EZ Bar)
3
-
9
Reverse Wrist Curl (Barbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Wrist Curls
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Suitcase Carry
3
-
6
Side Bend (Dumbbell)
3
-
7
Incline Curl (Dumbbell)
3
-
8
Reverse Bicep Curl (EZ Bar)
3
-
9
Reverse Wrist Curl (Barbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Wrist Curls
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Suitcase Carry
3
-
6
Side Bend (Dumbbell)
3
-
7
Incline Curl (Dumbbell)
3
-
8
Reverse Bicep Curl (EZ Bar)
3
-
9
Reverse Wrist Curl (Barbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Wrist Curls
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Suitcase Carry
3
-
6
Side Bend (Dumbbell)
3
-
7
Incline Curl (Dumbbell)
3
-
8
Reverse Bicep Curl (EZ Bar)
3
-
9
Reverse Wrist Curl (Barbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Wrist Curls
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Suitcase Carry
3
-
6
Side Bend (Dumbbell)
3
-
7
Incline Curl (Dumbbell)
3
-
8
Reverse Bicep Curl (EZ Bar)
3
-
9
Reverse Wrist Curl (Barbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Wrist Curls
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Suitcase Carry
3
-
6
Side Bend (Dumbbell)
3
-
7
Incline Curl (Dumbbell)
3
-
8
Reverse Bicep Curl (EZ Bar)
3
-
9
Reverse Wrist Curl (Barbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Wrist Curls
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Suitcase Carry
3
-
6
Side Bend (Dumbbell)
3
-
7
Incline Curl (Dumbbell)
3
-
8
Reverse Bicep Curl (EZ Bar)
3
-
9
Reverse Wrist Curl (Barbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Wrist Curls
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Suitcase Carry
3
-
6
Side Bend (Dumbbell)
3
-
7
Incline Curl (Dumbbell)
3
-
8
Reverse Bicep Curl (EZ Bar)
3
-
9
Reverse Wrist Curl (Barbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Wrist Curls
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Suitcase Carry
3
-
6
Side Bend (Dumbbell)
3
-
7
Incline Curl (Dumbbell)
3
-
8
Reverse Bicep Curl (EZ Bar)
3
-
9
Reverse Wrist Curl (Barbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Wrist Curls
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Suitcase Carry
3
-
6
Side Bend (Dumbbell)
3
-
7
Incline Curl (Dumbbell)
3
-
8
Reverse Bicep Curl (EZ Bar)
3
-
9
Reverse Wrist Curl (Barbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Wrist Curls
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Suitcase Carry
3
-
6
Side Bend (Dumbbell)
3
-
7
Incline Curl (Dumbbell)
3
-
8
Reverse Bicep Curl (EZ Bar)
3
-
9
Reverse Wrist Curl (Barbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Wrist Curls
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Suitcase Carry
3
-
6
Side Bend (Dumbbell)
3
-
7
Incline Curl (Dumbbell)
3
-
8
Reverse Bicep Curl (EZ Bar)
3
-
9
Reverse Wrist Curl (Barbell)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Tricep Pushdown (Cable)3 Sets
-
2
Skull Crusher (Barbell)3 Sets
-
3
Dip (Assisted)3 Sets
-
4
Tricep Kickback3 Sets
-
5
Tricep Extension (Dumbbell)3 Sets
-
6
Overhead Extension (Dumbbell)3 Sets
-
7
Push Up3 Sets
-
Day 2
1
Leg Press3 Sets
-
2
Lunge (Dumbbell)3 Sets
-
3
Goblet Squat3 Sets
-
4
Step-Up (Weighted)3 Sets
-
5
Wall Sit3 Sets
-
Day 3
1
Bench Press (Dumbbell)3 Sets
-
2
Incline Bench Press (Dumbbell)3 Sets
-
3
Pec Fly (Dumbbell)3 Sets
-
4
Pullover (Dumbbell)3 Sets
-
5
Chest Press (Machine)3 Sets
-
6
Pec Deck (Machine)3 Sets
-
7
Push Up3 Sets
-
8
Cable Crossover3 Sets
-
9
Plank3 Sets
-
10
Sit Up3 Sets
-
11
Side Plank3 Sets
-
12
Russian Twist3 Sets
-
Day 4
1
Seated Shoulder Press (Dumbbell)3 Sets
-
2
Lateral Raise (Dumbbell)3 Sets
-
3
Lateral Raise (Cable)3 Sets
-
4
Overhead Press (Barbell)3 Sets
-
5
Arnold Press3 Sets
-
6
Front Raise3 Sets
-
Day 5
1
Lat Pulldown3 Sets
-
2
Pull-Up (Assisted)3 Sets
-
3
Dumbbell Row3 Sets
-
4
Chin-Up (Assisted)3 Sets
-
5
Single Arm High Row (Cable)3 Sets
-
6
Seated Row (Cable)3 Sets
-
Day 6
1
Hammer Curl3 Sets
-
2
Bicep Curl (EZ Bar)3 Sets
-
3
Wrist Curls3 Sets
-
4
Bicep Curl (Dumbbell)3 Sets
-
5
Suitcase Carry3 Sets
-
6
Side Bend (Dumbbell)3 Sets
-
7
Incline Curl (Dumbbell)3 Sets
-
8
Reverse Bicep Curl (EZ Bar)3 Sets
-
9
Reverse Wrist Curl (Barbell)3 Sets
-