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BoostcampPNG

Mr.Trains Plain ol' Workout

by Brandon C.
1 athletes joined

Program Description

Easy for beginners and intermediates to bulk up and develop more definition

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 11, 2026 06:58
  • Last Edited
    Feb 20, 2026 01:04
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.3%
Front Delts
11.9%
Chest
11.9%
Lats
9.5%
Quadriceps
7.1%
Glutes
7.1%
Hamstrings
7.1%
Upper Back
7.1%
Biceps
6%
Lower Back
4.8%
Middle Delts
4.8%
Abs
2.4%
Calves
2.4%
Adductors
1.2%
Forearms
1.2%
Rear Delts
1.2%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Back Extension (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Dip (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-