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BoostcampPNG

You're a Failure

by Cesar D.

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
    Sep 30, 2024 09:34
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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