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BoostcampPNG

3-1,3-1

by Zoltán B.

Program Description

Transform your physique with the 3-1,3-1 program, a comprehensive 12-week bodybuilding journey designed for serious lifters. Committing to six days a week, you'll engage in a balanced mix of hypertrophy and strength training, ensuring every muscle group is sculpted and defined. This program emphasizes progressive overload and tailored workouts to maximize gains and enhance your overall performance. Get ready to push your limits and achieve the body you've always wanted!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 03, 2026 07:29
  • Last Edited
    Jan 03, 2026 07:58
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Quadriceps
10.3%
Hamstrings
9.7%
Front Delts
9.1%
Biceps
8.9%
Glutes
8.1%
Upper Back
8.1%
Chest
6.7%
Lats
6.7%
Middle Delts
4.9%
Abs
3.7%
Rear Delts
3%
Forearms
3%
Calves
1.6%
Lower Back
1.6%
Adductors
1.4%
Abductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Goblet Squat
4
8 reps
-
3
Leg Press
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Single Leg Calf Raise (Weighted)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Goblet Squat
4
8 reps
-
3
Leg Press
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Single Leg Calf Raise (Weighted)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Goblet Squat
4
8 reps
-
3
Leg Press
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Single Leg Calf Raise (Weighted)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Goblet Squat
4
8 reps
-
3
Leg Press
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Single Leg Calf Raise (Weighted)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Goblet Squat
4
8 reps
-
3
Leg Press
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Single Leg Calf Raise (Weighted)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Goblet Squat
4
8 reps
-
3
Leg Press
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Single Leg Calf Raise (Weighted)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Goblet Squat
4
8 reps
-
3
Leg Press
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Single Leg Calf Raise (Weighted)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Goblet Squat
4
8 reps
-
3
Leg Press
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Single Leg Calf Raise (Weighted)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Goblet Squat
4
8 reps
-
3
Leg Press
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Single Leg Calf Raise (Weighted)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Goblet Squat
4
8 reps
-
3
Leg Press
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Single Leg Calf Raise (Weighted)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Goblet Squat
4
8 reps
-
3
Leg Press
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Single Leg Calf Raise (Weighted)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Goblet Squat
4
8 reps
-
3
Leg Press
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Single Leg Calf Raise (Weighted)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Lat Pulldown
4
12 reps
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Cable Low Row
3
12 reps
-
5
Bayesian Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Lat Pulldown
4
12 reps
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Cable Low Row
3
12 reps
-
5
Bayesian Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Lat Pulldown
4
12 reps
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Cable Low Row
3
12 reps
-
5
Bayesian Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Lat Pulldown
4
12 reps
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Cable Low Row
3
12 reps
-
5
Bayesian Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Lat Pulldown
4
12 reps
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Cable Low Row
3
12 reps
-
5
Bayesian Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Lat Pulldown
4
12 reps
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Cable Low Row
3
12 reps
-
5
Bayesian Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Lat Pulldown
4
12 reps
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Cable Low Row
3
12 reps
-
5
Bayesian Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Lat Pulldown
4
12 reps
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Cable Low Row
3
12 reps
-
5
Bayesian Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Lat Pulldown
4
12 reps
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Cable Low Row
3
12 reps
-
5
Bayesian Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Lat Pulldown
4
12 reps
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Cable Low Row
3
12 reps
-
5
Bayesian Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Lat Pulldown
4
12 reps
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Cable Low Row
3
12 reps
-
5
Bayesian Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Lat Pulldown
4
12 reps
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Cable Low Row
3
12 reps
-
5
Bayesian Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
12 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
12 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
12 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
12 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
12 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
12 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
12 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
12 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
12 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
12 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
12 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
12 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
10 reps
-
2
Hammer Curl (Dumbbell)
4
10 reps
-
3
Skull Crusher (Barbell)
4
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Goblet Squat
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Single Leg Calf Raise (Weighted)
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
4
Cable Low Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 4
1
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 5
1
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 6
1
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Preacher Curl (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-