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You're a Failure

by Cesar D.
1 athletes joined

Program Description

Strength and Hypertrophy.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 30, 2024 08:53
  • Last Edited
    Jun 18, 2025 09:09

Summary

Unleash your potential with "You're a Failure," a 12-week program designed to transform your strength and endurance. Committing to six days a week, you'll tackle a variety of compound and isolation exercises, including barbell bench presses, squats, and weighted dips, all aimed at building muscle and boosting performance. This program emphasizes progressive overload, ensuring you push your limits and achieve measurable results. Get ready to redefine your workout routine and emerge stronger than ever!
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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
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Dip (Weighted)
3
AMRAP
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Dip (Weighted)
3
AMRAP
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Dip (Weighted)
3
AMRAP
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Dip (Weighted)
3
AMRAP
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Dip (Weighted)
3
AMRAP
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Dip (Weighted)
3
AMRAP
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Dip (Weighted)
3
AMRAP
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Dip (Weighted)
3
AMRAP
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Dip (Weighted)
3
AMRAP
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Dip (Weighted)
3
AMRAP
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Dip (Weighted)
3
AMRAP
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Dip (Weighted)
3
AMRAP
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Abs Crunch (Machine)
3
8-15 reps
-
8
Hanging Leg Raise
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Abs Crunch (Machine)
3
8-15 reps
-
8
Hanging Leg Raise
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Abs Crunch (Machine)
3
8-15 reps
-
8
Hanging Leg Raise
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Abs Crunch (Machine)
3
8-15 reps
-
8
Hanging Leg Raise
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Abs Crunch (Machine)
3
8-15 reps
-
8
Hanging Leg Raise
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Abs Crunch (Machine)
3
8-15 reps
-
8
Hanging Leg Raise
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Abs Crunch (Machine)
3
8-15 reps
-
8
Hanging Leg Raise
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Abs Crunch (Machine)
3
8-15 reps
-
8
Hanging Leg Raise
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Abs Crunch (Machine)
3
8-15 reps
-
8
Hanging Leg Raise
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Abs Crunch (Machine)
3
8-15 reps
-
8
Hanging Leg Raise
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Abs Crunch (Machine)
3
8-15 reps
-
8
Hanging Leg Raise
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Abs Crunch (Machine)
3
8-15 reps
-
8
Hanging Leg Raise
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Dip (Weighted)
3
AMRAP
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Dip (Weighted)
3
AMRAP
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Dip (Weighted)
3
AMRAP
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Dip (Weighted)
3
AMRAP
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Dip (Weighted)
3
AMRAP
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Dip (Weighted)
3
AMRAP
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Dip (Weighted)
3
AMRAP
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Dip (Weighted)
3
AMRAP
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Dip (Weighted)
3
AMRAP
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Dip (Weighted)
3
AMRAP
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Dip (Weighted)
3
AMRAP
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Dip (Weighted)
3
AMRAP
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Abs Crunch (Machine)
3
8-15 reps
-
8
Hanging Leg Raise
3
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Abs Crunch (Machine)
3
8-15 reps
-
8
Hanging Leg Raise
3
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Abs Crunch (Machine)
3
8-15 reps
-
8
Hanging Leg Raise
3
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Abs Crunch (Machine)
3
8-15 reps
-
8
Hanging Leg Raise
3
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Abs Crunch (Machine)
3
8-15 reps
-
8
Hanging Leg Raise
3
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Abs Crunch (Machine)
3
8-15 reps
-
8
Hanging Leg Raise
3
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Abs Crunch (Machine)
3
8-15 reps
-
8
Hanging Leg Raise
3
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Abs Crunch (Machine)
3
8-15 reps
-
8
Hanging Leg Raise
3
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Abs Crunch (Machine)
3
8-15 reps
-
8
Hanging Leg Raise
3
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Abs Crunch (Machine)
3
8-15 reps
-
8
Hanging Leg Raise
3
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Abs Crunch (Machine)
3
8-15 reps
-
8
Hanging Leg Raise
3
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Abs Crunch (Machine)
3
8-15 reps
-
8
Hanging Leg Raise
3
8-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Pec Deck (Machine)
3 Sets
8-12 Reps
-
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
6
Dip (Weighted)
3 Sets
AMRAP
-
7
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
-
2
Leg Extension
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
-
5
Seated Hamstring Curl
3 Sets
8-12 Reps
-
6
Calf Raise (Leg Press)
3 Sets
10-15 Reps
-
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
12-15 Reps
-
6
Reverse Pec Deck
3 Sets
12-15 Reps
-
7
Abs Crunch (Machine)
3 Sets
8-15 Reps
-
8
Hanging Leg Raise
3 Sets
8-15 Reps
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
5-8 Reps
-
4
Pec Deck (Machine)
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
6
Dip (Weighted)
3 Sets
AMRAP
-
7
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2
Leg Press
3 Sets
6-10 Reps
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Seated Hamstring Curl
3 Sets
8-12 Reps
-
5
Calf Raise (Leg Press)
3 Sets
10-15 Reps
-
Day 6
1
Barbell Row
3 Sets
5-8 Reps
-
2
Seated Row (Cable)
3 Sets
8-12 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
5
Hammer Curl
3 Sets
10-15 Reps
-
6
Reverse Pec Deck
3 Sets
12-15 Reps
-
7
Abs Crunch (Machine)
3 Sets
8-15 Reps
-
8
Hanging Leg Raise
3 Sets
8-15 Reps
-