Program Description
An intermediate/advanced PPL program training 6 days per week. Program has been customised to resemble the physique of Doom guy from the popular games “Doom” Focus on Shoulders, Chest , Back & Arms
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedFeb 11, 2024 12:36
- Last EditedSep 22, 2024 03:28
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
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
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
T-Bar Row3 Sets
6-10 Reps
-
1B
Abs Crunch (Weighted)3 Sets
10-15 Reps
-
2A
Lat Pulldown3 Sets
10-15 Reps
-
2B
Upright Row (Barbell)3 Sets
10-15 Reps
-
3A
Bicep Curl (Barbell)3 Sets
8-12 Reps
-
3B
Neck Curl3 Sets
15-20 Reps
-
4
Farmer's Walk (Weighted)1 Set
30 Reps
-
Day 4
1A
T-Bar Row3 Sets
6-10 Reps
-
1B
Abs Crunch (Weighted)3 Sets
10-15 Reps
-
2A
Lat Pulldown3 Sets
10-15 Reps
-
2B
Upright Row (Barbell)3 Sets
10-15 Reps
-
3A
Bicep Curl (Barbell)3 Sets
8-12 Reps
-
3B
Neck Curl3 Sets
15-20 Reps
-
4
Farmer's Walk (Weighted)1 Set
30 Reps
-
Day 5
1A
Dip (Weighted)3 Sets
6-10 Reps
-
1B
Rear Delt Row3 Sets
10-15 Reps
-
2A
AD Press4 Sets
8-12 Reps
-
2B
Hammer Curl4 Sets
8-12 Reps
-
3A
Lateral Raise (Cable)4 Sets
10-15 Reps
-
3B
Tricep Extension (Cable)4 Sets
8-12 Reps
-
3C
Chest Fly (Cable)4 Sets
6-10 Reps
-
Day 2
1A
Dip (Weighted)3 Sets
6-10 Reps
-
1B
Rear Delt Row3 Sets
10-15 Reps
-
2A
AD Press4 Sets
8-12 Reps
-
2B
Hammer Curl4 Sets
8-12 Reps
-
3A
Lateral Raise (Cable)4 Sets
10-15 Reps
-
3B
Tricep Extension (Cable)4 Sets
8-12 Reps
-
3C
Chest Fly (Cable)4 Sets
6-10 Reps
-
Day 6
1A
Squat (Barbell)3 Sets
6-10 Reps
-
1B
Neck Extension3 Sets
10-15 Reps
-
2
Leg Curl4 Sets
8-12 Reps
-
3
Russian Twist (Dumbbell)4 Sets
12-15 Reps
-
4A
Leg Extension3 Sets
10-12 Reps
-
4B
Seated Calf Raise3 Sets
10-12 Reps
-
Day 3
1A
Squat (Barbell)3 Sets
6-10 Reps
-
1B
Neck Extension3 Sets
10-15 Reps
-
2
Leg Curl4 Sets
8-12 Reps
-
3
Russian Twist (Dumbbell)4 Sets
12-15 Reps
-
4A
Leg Extension3 Sets
10-12 Reps
-
4B
Seated Calf Raise3 Sets
10-12 Reps
-