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Old School Bodybuilding

by Anonymouppp
7 athletes joined

Program Description

This is a Old School Bodybuilding program. Heavily inspired by the silver era. So of course this program is a full body. Inspired by bodybuilders like Leroy Colbert, Steve Reeves, Reg Park and more. I use machines and newer/ Meta exercises combined with old school barbell and dumbbell exercises. For Intermediate lifters. We use simple double progressions here. Example: reps range is 5-8 Week 1- 5 reps Week 2- 6 reps Week 3-7 reps Week 4-8 reps Week 5- add weight and back to 5 reps. Workouts are long and grueling but the rest time let's you relax. Enjoy this beast of a program.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 04, 2024 11:23
  • Last Edited
    Jun 18, 2025 08:26

Summary

Unleash your inner champion with the Old School Bodybuilding program, a comprehensive 12-week journey designed for those who want to build serious muscle and strength. Committing just three days a week, you'll dive into classic bodybuilding techniques featuring supersets that target all major muscle groups. Each session combines time-tested exercises like the Chest Press and Hack Squat, ensuring you maximize gains and sculpt your physique. Get ready to embrace the grind and transform your body with a program that pays homage to the golden era of bodybuilding!
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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
1A
Chest Press (Machine)
3
6-8 reps
-
1B
Single Arm Iso Row
3
7-10 reps
-
2A
Shoulder Press (Machine)
3
6-10 reps
-
2B
Preacher Curl (EZ Bar)
3
6-8 reps
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Reverse Pec Deck
3
8-12 reps
-
4
Hack Squat
3
5-8 reps
-
5
Back Extension (Weighted)
3
8-12 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
6-8 reps
-
1B
Single Arm Iso Row
3
7-10 reps
-
2A
Shoulder Press (Machine)
3
6-10 reps
-
2B
Bicep Curl (Cable)
3
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Reverse Pec Deck
3
8-12 reps
-
4
Hack Squat
3
5-8 reps
-
5
Back Extension (Weighted)
3
8-12 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
6-8 reps
-
1B
Single Arm Iso Row
3
7-10 reps
-
2A
Shoulder Press (Machine)
3
6-10 reps
-
2B
Preacher Curl (EZ Bar)
3
6-8 reps
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Reverse Pec Deck
3
8-12 reps
-
4
Hack Squat
3
5-8 reps
-
5
Back Extension (Weighted)
3
8-12 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
6-8 reps
-
1B
Single Arm Iso Row
3
7-10 reps
-
2A
Shoulder Press (Machine)
3
6-10 reps
-
2B
Preacher Curl (EZ Bar)
3
6-8 reps
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Reverse Pec Deck
3
8-12 reps
-
4
Hack Squat
3
5-8 reps
-
5
Back Extension (Weighted)
3
8-12 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
6-8 reps
-
1B
Single Arm Iso Row
3
7-10 reps
-
2A
Shoulder Press (Machine)
3
6-10 reps
-
2B
Preacher Curl (EZ Bar)
3
6-8 reps
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Reverse Pec Deck
3
8-12 reps
-
4
Hack Squat
3
5-8 reps
-
5
Back Extension (Weighted)
3
8-12 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
6-8 reps
-
1B
Single Arm Iso Row
3
7-10 reps
-
2A
Shoulder Press (Machine)
3
6-10 reps
-
2B
Preacher Curl (EZ Bar)
3
6-8 reps
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Reverse Pec Deck
3
8-12 reps
-
4
Hack Squat
3
5-8 reps
-
5
Back Extension (Weighted)
3
8-12 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
6-8 reps
-
1B
Single Arm Iso Row
3
7-10 reps
-
2A
Shoulder Press (Machine)
3
6-10 reps
-
2B
Preacher Curl (EZ Bar)
3
6-8 reps
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Reverse Pec Deck
3
8-12 reps
-
4
Hack Squat
3
5-8 reps
-
5
Back Extension (Weighted)
3
8-12 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
6-8 reps
-
1B
Single Arm Iso Row
3
7-10 reps
-
2A
Shoulder Press (Machine)
3
6-10 reps
-
2B
Preacher Curl (EZ Bar)
3
6-8 reps
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Reverse Pec Deck
3
8-12 reps
-
4
Hack Squat
3
5-8 reps
-
5
Back Extension (Weighted)
3
8-12 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
6-8 reps
-
1B
Single Arm Iso Row
3
7-10 reps
-
2A
Shoulder Press (Machine)
3
6-10 reps
-
2B
Preacher Curl (EZ Bar)
3
6-8 reps
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Reverse Pec Deck
3
8-12 reps
-
4
Hack Squat
3
5-8 reps
-
5
Back Extension (Weighted)
3
8-12 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
6-8 reps
-
1B
Single Arm Iso Row
3
7-10 reps
-
2A
Shoulder Press (Machine)
3
6-10 reps
-
2B
Preacher Curl (EZ Bar)
3
6-8 reps
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Reverse Pec Deck
3
8-12 reps
-
4
Hack Squat
3
5-8 reps
-
5
Back Extension (Weighted)
3
8-12 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
6-8 reps
-
1B
Single Arm Iso Row
3
7-10 reps
-
2A
Shoulder Press (Machine)
3
6-10 reps
-
2B
Preacher Curl (EZ Bar)
3
6-8 reps
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Reverse Pec Deck
3
8-12 reps
-
4
Hack Squat
3
5-8 reps
-
5
Back Extension (Weighted)
3
8-12 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
6-8 reps
-
1B
Single Arm Iso Row
3
7-10 reps
-
2A
Shoulder Press (Machine)
3
6-10 reps
-
2B
Preacher Curl (EZ Bar)
3
6-8 reps
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Reverse Pec Deck
3
8-12 reps
-
4
Hack Squat
3
5-8 reps
-
5
Back Extension (Weighted)
3
8-12 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press (Smith Machine)
3
6-9 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
7-12 reps
-
2A
Pec Deck (Machine)
3
6-10 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Leg Extension
3
10-15 reps
-
6
Calf Raise (Leg Press)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press (Smith Machine)
3
6-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
7-12 reps
-
2A
Pec Deck (Machine)
3
6-10 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Leg Extension
3
10-15 reps
-
6
Calf Raise (Leg Press)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press (Smith Machine)
3
6-9 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
7-12 reps
-
2A
Pec Deck (Machine)
3
6-10 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Leg Extension
3
10-15 reps
-
6
Calf Raise (Leg Press)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press (Smith Machine)
3
6-9 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
7-12 reps
-
2A
Pec Deck (Machine)
3
6-10 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Leg Extension
3
10-15 reps
-
6
Calf Raise (Leg Press)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press (Smith Machine)
3
6-9 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
7-12 reps
-
2A
Pec Deck (Machine)
3
6-10 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Leg Extension
3
10-15 reps
-
6
Calf Raise (Leg Press)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press (Smith Machine)
3
6-9 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
7-12 reps
-
2A
Pec Deck (Machine)
3
6-10 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Leg Extension
3
10-15 reps
-
6
Calf Raise (Leg Press)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press (Smith Machine)
3
6-9 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
7-12 reps
-
2A
Pec Deck (Machine)
3
6-10 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Leg Extension
3
10-15 reps
-
6
Calf Raise (Leg Press)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press (Smith Machine)
3
6-9 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
7-12 reps
-
2A
Pec Deck (Machine)
3
6-10 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Leg Extension
3
10-15 reps
-
6
Calf Raise (Leg Press)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press (Smith Machine)
3
6-9 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
7-12 reps
-
2A
Pec Deck (Machine)
3
6-10 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Leg Extension
3
10-15 reps
-
6
Calf Raise (Leg Press)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press (Smith Machine)
3
6-9 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
7-12 reps
-
2A
Pec Deck (Machine)
3
6-10 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Leg Extension
3
10-15 reps
-
6
Calf Raise (Leg Press)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press (Smith Machine)
3
6-9 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
7-12 reps
-
2A
Pec Deck (Machine)
3
6-10 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Leg Extension
3
10-15 reps
-
6
Calf Raise (Leg Press)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press (Smith Machine)
3
6-9 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
7-12 reps
-
2A
Pec Deck (Machine)
3
6-10 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Leg Extension
3
10-15 reps
-
6
Calf Raise (Leg Press)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
5-10 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Pullover (Dumbbell)
3
7-12 reps
-
2B
Bicep Curl (Machine)
3
6-8 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Y Raise
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
5-10 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Pullover (Dumbbell)
3
7-12 reps
-
2B
Bicep Curl (Machine)
3
6-9 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Y Raise
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
5-10 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Pullover (Dumbbell)
3
7-12 reps
-
2B
Bicep Curl (Machine)
3
6-8 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Y Raise
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
5-10 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Pullover (Dumbbell)
3
7-12 reps
-
2B
Bicep Curl (Machine)
3
6-8 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Y Raise
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
5-10 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Pullover (Dumbbell)
3
7-12 reps
-
2B
Bicep Curl (Machine)
3
6-8 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Y Raise
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
5-10 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Pullover (Dumbbell)
3
7-12 reps
-
2B
Bicep Curl (Machine)
3
6-8 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Y Raise
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
5-10 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Pullover (Dumbbell)
3
7-12 reps
-
2B
Bicep Curl (Machine)
3
6-8 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Y Raise
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
5-10 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Pullover (Dumbbell)
3
7-12 reps
-
2B
Bicep Curl (Machine)
3
6-8 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Y Raise
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
5-10 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Pullover (Dumbbell)
3
7-12 reps
-
2B
Bicep Curl (Machine)
3
6-8 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Y Raise
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
5-10 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Pullover (Dumbbell)
3
7-12 reps
-
2B
Bicep Curl (Machine)
3
6-8 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Y Raise
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
5-10 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Pullover (Dumbbell)
3
7-12 reps
-
2B
Bicep Curl (Machine)
3
6-8 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Y Raise
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
5-10 reps
-
1B
T-Bar Row
3
8-12 reps
-
2A
Pullover (Dumbbell)
3
7-12 reps
-
2B
Bicep Curl (Machine)
3
6-8 reps
-
3A
Tricep Extension (Cable)
3
8-12 reps
-
3B
Y Raise
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Wrist Curls
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1A
AD Press (Smith Machine)
3 Sets
6-9 Reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3 Sets
7-12 Reps
-
2A
Pec Deck (Machine)
3 Sets
6-10 Reps
-
2B
Hammer Curl
3 Sets
8-12 Reps
-
3A
JM Press (Smith Machine)
3 Sets
8-12 Reps
-
3B
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
5
Leg Extension
3 Sets
10-15 Reps
-
6
Calf Raise (Leg Press)
3 Sets
10-15 Reps
-
Day 3
1A
Dip (Weighted)
3 Sets
5-10 Reps
-
1B
T-Bar Row
3 Sets
8-12 Reps
-
2A
Pullover (Dumbbell)
3 Sets
7-12 Reps
-
2B
Bicep Curl (Machine)
3 Sets
6-8 Reps
-
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
-
3B
Y Raise
3 Sets
8-12 Reps
-
4
Leg Press (45 Degrees)
3 Sets
6-10 Reps
-
5
Seated Hamstring Curl
3 Sets
8-12 Reps
-
6
Wrist Curls
3 Sets
10-15 Reps
-
Day 1
1A
Chest Press (Machine)
3 Sets
6-8 Reps
-
1B
Single Arm Iso Row
3 Sets
7-10 Reps
-
2A
Shoulder Press (Machine)
3 Sets
6-10 Reps
-
2B
Preacher Curl (EZ Bar)
3 Sets
6-8 Reps
-
3A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
3B
Reverse Pec Deck
3 Sets
8-12 Reps
-
4
Hack Squat
3 Sets
5-8 Reps
-
5
Back Extension (Weighted)
3 Sets
8-12 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
-