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Big Boy Tings

by nelson W.
2 athletes joined

Program Description

To rip soap off the walls, at olive garden

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 19, 2024 06:35
  • Last Edited
    Jun 18, 2025 09:13

Summary

Unleash your strength with the **Big Boy Tings** program, a comprehensive 12-week journey designed for serious lifters. Committing to 5 days a week, you’ll focus on both hypertrophy and strength training, targeting your back and biceps with a mix of machine and dumbbell exercises. Expect to build muscle and enhance your upper body power through well-structured workouts that emphasize progressive overload. Get ready to transform your physique and crush your fitness goals!
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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
Bench Press (Dumbbell)
3
3-5 reps
-
2
Incline Bench Press (Barbell)
3
3-5 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Triceps press
3
8-12 reps
-
5
Overhead Press (Barbell)
3
3-5 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Lateral Raise (Machine)
3
15-20 reps
-
8
Dip (Assisted)
3
5 reps
-
9
Chest Press (Machine)
3
5-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Smith Machine)
3
4-8 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Triceps press
3
8-12 reps
-
5
Overhead Press (Barbell)
3
3-5 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Lateral Raise (Machine)
3
15-20 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Smith Machine)
3
4-8 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Triceps press
3
8-12 reps
-
5
Overhead Press (Barbell)
3
3-5 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Lateral Raise (Machine)
3
15-20 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Smith Machine)
3
4-8 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Triceps press
3
8-12 reps
-
5
Overhead Press (Barbell)
3
3-5 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Lateral Raise (Machine)
3
15-20 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Smith Machine)
3
4-8 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Triceps press
3
8-12 reps
-
5
Overhead Press (Barbell)
3
3-5 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Lateral Raise (Machine)
3
15-20 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Smith Machine)
3
4-8 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Triceps press
3
8-12 reps
-
5
Overhead Press (Barbell)
3
3-5 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Lateral Raise (Machine)
3
15-20 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Smith Machine)
3
4-8 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Triceps press
3
8-12 reps
-
5
Overhead Press (Barbell)
3
3-5 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Lateral Raise (Machine)
3
15-20 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Smith Machine)
3
4-8 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Triceps press
3
8-12 reps
-
5
Overhead Press (Barbell)
3
3-5 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Lateral Raise (Machine)
3
15-20 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Smith Machine)
3
4-8 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Triceps press
3
8-12 reps
-
5
Overhead Press (Barbell)
3
3-5 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Lateral Raise (Machine)
3
15-20 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Smith Machine)
3
4-8 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Triceps press
3
8-12 reps
-
5
Overhead Press (Barbell)
3
3-5 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Lateral Raise (Machine)
3
15-20 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Smith Machine)
3
4-8 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Triceps press
3
8-12 reps
-
5
Overhead Press (Barbell)
3
3-5 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Lateral Raise (Machine)
3
15-20 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Smith Machine)
3
4-8 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Triceps press
3
8-12 reps
-
5
Overhead Press (Barbell)
3
3-5 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Lateral Raise (Machine)
3
15-20 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Hammer Curl
5
4-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Bicep Curl (Dumbbell)
5
4-8 reps
-
6
Face Pull
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Hammer Curl
5
4-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Bicep Curl (Dumbbell)
5
4-8 reps
-
6
Face Pull
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Hammer Curl
5
4-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Bicep Curl (Dumbbell)
5
4-8 reps
-
6
Face Pull
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Hammer Curl
5
4-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Bicep Curl (Dumbbell)
5
4-8 reps
-
6
Face Pull
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Hammer Curl
5
4-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Bicep Curl (Dumbbell)
5
4-8 reps
-
6
Face Pull
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Hammer Curl
5
4-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Bicep Curl (Dumbbell)
5
4-8 reps
-
6
Face Pull
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Hammer Curl
5
4-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Bicep Curl (Dumbbell)
5
4-8 reps
-
6
Face Pull
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Hammer Curl
5
4-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Bicep Curl (Dumbbell)
5
4-8 reps
-
6
Face Pull
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Hammer Curl
5
4-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Bicep Curl (Dumbbell)
5
4-8 reps
-
6
Face Pull
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Hammer Curl
5
4-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Bicep Curl (Dumbbell)
5
4-8 reps
-
6
Face Pull
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Hammer Curl
5
4-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Bicep Curl (Dumbbell)
5
4-8 reps
-
6
Face Pull
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Hammer Curl
5
4-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Bicep Curl (Dumbbell)
5
4-8 reps
-
6
Face Pull
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
8-10 reps
-
3
Calf Raise (Leg Press)
4
12-24 reps
-
4
Leg Curl
3
5-10 reps
-
5
Leg Extension
3
5-10 reps
-
6
Glute Bridge (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
8-10 reps
-
3
Calf Raise (Leg Press)
4
12-24 reps
-
4
Leg Curl
3
5-10 reps
-
5
Leg Extension
3
5-10 reps
-
6
Glute Bridge (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
8-10 reps
-
3
Calf Raise (Leg Press)
4
12-24 reps
-
4
Leg Curl
3
5-10 reps
-
5
Leg Extension
3
5-10 reps
-
6
Glute Bridge (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
8-10 reps
-
3
Calf Raise (Leg Press)
4
12-24 reps
-
4
Leg Curl
3
5-10 reps
-
5
Leg Extension
3
5-10 reps
-
6
Glute Bridge (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
8-10 reps
-
3
Calf Raise (Leg Press)
4
12-24 reps
-
4
Leg Curl
3
5-10 reps
-
5
Leg Extension
3
5-10 reps
-
6
Glute Bridge (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
8-10 reps
-
3
Calf Raise (Leg Press)
4
12-24 reps
-
4
Leg Curl
3
5-10 reps
-
5
Leg Extension
3
5-10 reps
-
6
Glute Bridge (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
8-10 reps
-
3
Calf Raise (Leg Press)
4
12-24 reps
-
4
Leg Curl
3
5-10 reps
-
5
Leg Extension
3
5-10 reps
-
6
Glute Bridge (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
8-10 reps
-
3
Calf Raise (Leg Press)
4
12-24 reps
-
4
Leg Curl
3
5-10 reps
-
5
Leg Extension
3
5-10 reps
-
6
Glute Bridge (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
8-10 reps
-
3
Calf Raise (Leg Press)
4
12-24 reps
-
4
Leg Curl
3
5-10 reps
-
5
Leg Extension
3
5-10 reps
-
6
Glute Bridge (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
8-10 reps
-
3
Calf Raise (Leg Press)
4
12-24 reps
-
4
Leg Curl
3
5-10 reps
-
5
Leg Extension
3
5-10 reps
-
6
Glute Bridge (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
8-10 reps
-
3
Calf Raise (Leg Press)
4
12-24 reps
-
4
Leg Curl
3
5-10 reps
-
5
Leg Extension
3
5-10 reps
-
6
Glute Bridge (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
8-10 reps
-
3
Calf Raise (Leg Press)
4
12-24 reps
-
4
Leg Curl
3
5-10 reps
-
5
Leg Extension
3
5-10 reps
-
6
Glute Bridge (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-11 reps
-
2
Incline Bench Press (Barbell)
3
10-12 reps
-
3
Triceps press
3
8-12 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Lateral Raise (Machine)
3
15-20 reps
-
8
Dip (Assisted)
3
5 reps
-
9
Chest Press (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Decline Bench Press (Barbell)
3
8-10 reps
-
4
Triceps press
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Lateral Raise (Machine)
3
15-20 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Decline Bench Press (Barbell)
3
8-10 reps
-
4
Triceps press
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Lateral Raise (Machine)
3
15-20 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Decline Bench Press (Barbell)
3
8-10 reps
-
4
Triceps press
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Lateral Raise (Machine)
3
15-20 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Decline Bench Press (Barbell)
3
8-10 reps
-
4
Triceps press
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Lateral Raise (Machine)
3
15-20 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Decline Bench Press (Barbell)
3
8-10 reps
-
4
Triceps press
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Lateral Raise (Machine)
3
15-20 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Decline Bench Press (Barbell)
3
8-10 reps
-
4
Triceps press
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Lateral Raise (Machine)
3
15-20 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Decline Bench Press (Barbell)
3
8-10 reps
-
4
Triceps press
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Lateral Raise (Machine)
3
15-20 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Decline Bench Press (Barbell)
3
8-10 reps
-
4
Triceps press
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Lateral Raise (Machine)
3
15-20 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Decline Bench Press (Barbell)
3
8-10 reps
-
4
Triceps press
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Lateral Raise (Machine)
3
15-20 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Decline Bench Press (Barbell)
3
8-10 reps
-
4
Triceps press
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Lateral Raise (Machine)
3
15-20 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Decline Bench Press (Barbell)
3
8-10 reps
-
4
Triceps press
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
7
Lateral Raise (Machine)
3
15-20 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Hammer Curl
5
8-10 reps
-
4
T-Bar Row
3
8-10 reps
-
5
Bicep Curl (Dumbbell)
5
8-10 reps
-
6
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Hammer Curl
5
8-10 reps
-
4
T-Bar Row
3
8-10 reps
-
5
Bicep Curl (Dumbbell)
5
8-10 reps
-
6
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Hammer Curl
5
8-10 reps
-
4
T-Bar Row
3
8-10 reps
-
5
Bicep Curl (Dumbbell)
5
8-10 reps
-
6
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Hammer Curl
5
8-10 reps
-
4
T-Bar Row
3
8-10 reps
-
5
Bicep Curl (Dumbbell)
5
8-10 reps
-
6
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Hammer Curl
5
8-10 reps
-
4
T-Bar Row
3
8-10 reps
-
5
Bicep Curl (Dumbbell)
5
8-10 reps
-
6
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Hammer Curl
5
8-10 reps
-
4
T-Bar Row
3
8-10 reps
-
5
Bicep Curl (Dumbbell)
5
8-10 reps
-
6
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Hammer Curl
5
8-10 reps
-
4
T-Bar Row
3
8-10 reps
-
5
Bicep Curl (Dumbbell)
5
8-10 reps
-
6
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Hammer Curl
5
8-10 reps
-
4
T-Bar Row
3
8-10 reps
-
5
Bicep Curl (Dumbbell)
5
8-10 reps
-
6
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Hammer Curl
5
8-10 reps
-
4
T-Bar Row
3
8-10 reps
-
5
Bicep Curl (Dumbbell)
5
8-10 reps
-
6
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Hammer Curl
5
8-10 reps
-
4
T-Bar Row
3
8-10 reps
-
5
Bicep Curl (Dumbbell)
5
8-10 reps
-
6
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Hammer Curl
5
8-10 reps
-
4
T-Bar Row
3
8-10 reps
-
5
Bicep Curl (Dumbbell)
5
8-10 reps
-
6
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Hammer Curl
5
8-10 reps
-
4
T-Bar Row
3
8-10 reps
-
5
Bicep Curl (Dumbbell)
5
8-10 reps
-
6
Face Pull
4
10-15 reps
-
Week 1
1 / 12 Weeks
Day 5
1
Lat Pulldown
3 Sets
8-10 Reps
-
2
Seated Row (Machine)
3 Sets
8-12 Reps
-
3
Hammer Curl
5 Sets
8-10 Reps
-
4
T-Bar Row
3 Sets
8-10 Reps
-
5
Bicep Curl (Dumbbell)
5 Sets
8-10 Reps
-
6
Face Pull
4 Sets
10-15 Reps
-
Day 2
1
Lat Pulldown
3 Sets
8-10 Reps
-
2
Seated Row (Machine)
3 Sets
8-10 Reps
-
3
Hammer Curl
5 Sets
4-8 Reps
-
4
T-Bar Row
3 Sets
5-8 Reps
-
5
Bicep Curl (Dumbbell)
5 Sets
4-8 Reps
-
6
Face Pull
4 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
-
2
Leg Press
3 Sets
8-10 Reps
-
3
Calf Raise (Leg Press)
4 Sets
12-24 Reps
-
4
Leg Curl
3 Sets
5-10 Reps
-
5
Leg Extension
3 Sets
5-10 Reps
-
6
Glute Bridge (Barbell)
3 Sets
8-12 Reps
-
Day 1
1
Bench Press (Dumbbell)
3 Sets
3-5 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
3-5 Reps
-
3
Chest Fly (Machine)
3 Sets
6-10 Reps
-
4
Triceps press
3 Sets
8-12 Reps
-
5
Overhead Press (Barbell)
3 Sets
3-5 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
-
7
Lateral Raise (Machine)
3 Sets
15-20 Reps
-
8
Dip (Assisted)
3 Sets
5 Reps
-
9
Chest Press (Machine)
3 Sets
5-6 Reps
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
8-11 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
-
3
Triceps press
3 Sets
8-12 Reps
-
4
Chest Fly (Machine)
3 Sets
10-12 Reps
-
5
Overhead Press (Barbell)
3 Sets
8-10 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
-
7
Lateral Raise (Machine)
3 Sets
15-20 Reps
-
8
Dip (Assisted)
3 Sets
5 Reps
-
9
Chest Press (Machine)
3 Sets
8-12 Reps
-