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BoostcampPNG

POPZ

by Shawn P.

Program Description

Beginning

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 30, 2025 07:38
  • Last Edited
    Jul 10, 2025 01:18

Summary

Unleash your potential with POPZ, a dynamic 12-week program designed to sculpt and strengthen your entire body. Committing to six days a week, you'll tackle a variety of targeted exercises, focusing on both upper and lower body strength. From tricep pushdowns to leg presses, each workout is crafted to maximize muscle engagement and enhance overall fitness. Get ready to push your limits and achieve the results you’ve always wanted!
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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
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 Kickback
3 Sets
-
5
Tricep Extension (Dumbbell)
3 Sets
-
6
Overhead Extension (Dumbbell)
3 Sets
-
7
Push Up
3 Sets
-
Day 2
1
Leg Press
3 Sets
-
2
Lunge (Dumbbell)
3 Sets
-
3
Goblet Squat
3 Sets
-
4
Step-Up (Weighted)
3 Sets
-
5
Wall Sit
3 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 Up
3 Sets
-
8
Cable Crossover
3 Sets
-
9
Plank
3 Sets
-
10
Sit Up
3 Sets
-
11
Side Plank
3 Sets
-
12
Russian Twist
3 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 Press
3 Sets
-
6
Front Raise
3 Sets
-
Day 5
1
Lat Pulldown
3 Sets
-
2
Pull-Up (Assisted)
3 Sets
-
3
Dumbbell Row
3 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 Curl
3 Sets
-
2
Bicep Curl (EZ Bar)
3 Sets
-
3
Wrist Curls
3 Sets
-
4
Bicep Curl (Dumbbell)
3 Sets
-
5
Suitcase Carry
3 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
-