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BoostcampPNG

PAKIBUILDING

by John Cognetti
1 athletes joined

Program Description

4 day split

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 02, 2024 04:00
  • Last Edited
    Oct 10, 2024 11:21

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Biceps
12.7%
Chest
12%
Lats
11.3%
Upper Back
11.3%
Front Delts
7.9%
Hamstrings
5.8%
Quadriceps
5.5%
Rear Delts
4.1%
Glutes
3.4%
Middle Delts
3.4%
Abductors
2.2%
Adductors
1.7%
Forearms
1.7%
Lower Back
1.4%
Abs
0.7%
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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
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
-
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Pec Deck (Machine)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
-
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Pec Deck (Machine)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
-
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Pec Deck (Machine)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
-
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Pec Deck (Machine)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
-
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Pec Deck (Machine)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
-
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Pec Deck (Machine)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
-
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Pec Deck (Machine)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
-
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Pec Deck (Machine)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
-
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Pec Deck (Machine)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
-
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Pec Deck (Machine)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
-
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Pec Deck (Machine)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
-
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Pec Deck (Machine)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Leg Extension
3
12-15 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Single Arm Overhead Tricep Extension
2
6-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-10 reps
-
7
Single Arm Pushdown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Leg Extension
3
12-15 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Single Arm Overhead Tricep Extension
2
6-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-10 reps
-
7
Single Arm Pushdown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Leg Extension
3
12-15 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Single Arm Overhead Tricep Extension
2
6-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-10 reps
-
7
Single Arm Pushdown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Leg Extension
3
12-15 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Single Arm Overhead Tricep Extension
2
6-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-10 reps
-
7
Single Arm Pushdown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Leg Extension
3
12-15 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Single Arm Overhead Tricep Extension
2
6-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-10 reps
-
7
Single Arm Pushdown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Leg Extension
3
12-15 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Single Arm Overhead Tricep Extension
2
6-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-10 reps
-
7
Single Arm Pushdown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Leg Extension
3
12-15 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Single Arm Overhead Tricep Extension
2
6-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-10 reps
-
7
Single Arm Pushdown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Leg Extension
3
12-15 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Single Arm Overhead Tricep Extension
2
6-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-10 reps
-
7
Single Arm Pushdown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Leg Extension
3
12-15 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Single Arm Overhead Tricep Extension
2
6-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-10 reps
-
7
Single Arm Pushdown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Leg Extension
3
12-15 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Single Arm Overhead Tricep Extension
2
6-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-10 reps
-
7
Single Arm Pushdown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Leg Extension
3
12-15 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Single Arm Overhead Tricep Extension
2
6-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-10 reps
-
7
Single Arm Pushdown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Leg Extension
3
12-15 reps
-
3
Hip Adductor (Machine)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Single Arm Overhead Tricep Extension
2
6-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-10 reps
-
7
Single Arm Pushdown
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
-
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Pec Deck (Machine)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
-
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Pec Deck (Machine)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
-
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Pec Deck (Machine)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
-
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Pec Deck (Machine)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
-
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Pec Deck (Machine)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
-
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Pec Deck (Machine)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
-
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Pec Deck (Machine)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
-
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Pec Deck (Machine)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
-
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Pec Deck (Machine)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
-
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Pec Deck (Machine)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
-
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Pec Deck (Machine)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
-
-
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
-
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Pec Deck (Machine)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
-
2
Single Arm Overhead Tricep Extension
2
1
6-10 reps
8-12 reps
-
-
3
Preacher Curl (Dumbbell)
2
6-10 reps
-
4
Single Arm Pushdown
3
8-12 reps
-
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
-
6
Leg Curl
3
8-10 reps
-
7
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
8
Hip Abductor (Machine)
1
1
12 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
-
2
Single Arm Overhead Tricep Extension
2
1
6-10 reps
8-12 reps
-
-
3
Preacher Curl (Dumbbell)
2
6-10 reps
-
4
Single Arm Pushdown
3
8-12 reps
-
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
-
6
Leg Curl
3
8-10 reps
-
7
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
8
Hip Abductor (Machine)
1
1
12 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
-
2
Single Arm Overhead Tricep Extension
2
1
6-10 reps
8-12 reps
-
-
3
Preacher Curl (Dumbbell)
2
6-10 reps
-
4
Single Arm Pushdown
3
8-12 reps
-
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
-
6
Leg Curl
3
8-10 reps
-
7
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
8
Hip Abductor (Machine)
1
1
12 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
-
2
Single Arm Overhead Tricep Extension
2
1
6-10 reps
8-12 reps
-
-
3
Preacher Curl (Dumbbell)
2
6-10 reps
-
4
Single Arm Pushdown
3
8-12 reps
-
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
-
6
Leg Curl
3
8-10 reps
-
7
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
8
Hip Abductor (Machine)
1
1
12 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
-
2
Single Arm Overhead Tricep Extension
2
1
6-10 reps
8-12 reps
-
-
3
Preacher Curl (Dumbbell)
2
6-10 reps
-
4
Single Arm Pushdown
3
8-12 reps
-
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
-
6
Leg Curl
3
8-10 reps
-
7
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
8
Hip Abductor (Machine)
1
1
12 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
-
2
Single Arm Overhead Tricep Extension
2
1
6-10 reps
8-12 reps
-
-
3
Preacher Curl (Dumbbell)
2
6-10 reps
-
4
Single Arm Pushdown
3
8-12 reps
-
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
-
6
Leg Curl
3
8-10 reps
-
7
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
8
Hip Abductor (Machine)
1
1
12 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
-
2
Single Arm Overhead Tricep Extension
2
1
6-10 reps
8-12 reps
-
-
3
Preacher Curl (Dumbbell)
2
6-10 reps
-
4
Single Arm Pushdown
3
8-12 reps
-
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
-
6
Leg Curl
3
8-10 reps
-
7
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
8
Hip Abductor (Machine)
1
1
12 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
-
2
Single Arm Overhead Tricep Extension
2
1
6-10 reps
8-12 reps
-
-
3
Preacher Curl (Dumbbell)
2
6-10 reps
-
4
Single Arm Pushdown
3
8-12 reps
-
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
-
6
Leg Curl
3
8-10 reps
-
7
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
8
Hip Abductor (Machine)
1
1
12 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
-
2
Single Arm Overhead Tricep Extension
2
1
6-10 reps
8-12 reps
-
-
3
Preacher Curl (Dumbbell)
2
6-10 reps
-
4
Single Arm Pushdown
3
8-12 reps
-
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
-
6
Leg Curl
3
8-10 reps
-
7
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
8
Hip Abductor (Machine)
1
1
12 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
-
2
Single Arm Overhead Tricep Extension
2
1
6-10 reps
8-12 reps
-
-
3
Preacher Curl (Dumbbell)
2
6-10 reps
-
4
Single Arm Pushdown
3
8-12 reps
-
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
-
6
Leg Curl
3
8-10 reps
-
7
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
8
Hip Abductor (Machine)
1
1
12 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
-
2
Single Arm Overhead Tricep Extension
2
1
6-10 reps
8-12 reps
-
-
3
Preacher Curl (Dumbbell)
2
6-10 reps
-
4
Single Arm Pushdown
3
8-12 reps
-
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
-
6
Leg Curl
3
8-10 reps
-
7
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
8
Hip Abductor (Machine)
1
1
12 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
-
2
Single Arm Overhead Tricep Extension
2
1
6-10 reps
8-12 reps
-
-
3
Preacher Curl (Dumbbell)
2
6-10 reps
-
4
Single Arm Pushdown
3
8-12 reps
-
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
-
6
Leg Curl
3
8-10 reps
-
7
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
8
Hip Abductor (Machine)
1
1
12 reps
15 reps
-
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
-
-
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
-
-
3A
Chest Press (Machine)
2 Sets
6-10 Reps
-
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
-
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
-
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
5
Y Raise
2 Sets
10-15 Reps
-
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
-
-
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
-
-
3A
Chest Press (Machine)
2 Sets
6-10 Reps
-
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
-
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
-
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
5
Y Raise
2 Sets
10-15 Reps
-
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
Day 2
1
Leg Press (45 Degrees)
3 Sets
10 Reps
-
2
Leg Extension
3 Sets
12-15 Reps
-
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
4
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
-
5
Single Arm Overhead Tricep Extension
2 Sets
6-10 Reps
-
6
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
-
7
Single Arm Pushdown
3 Sets
8-12 Reps
-
Day 4
1
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
-
2
Single Arm Overhead Tricep Extension
2 Sets
1 Set
6-10 Reps
8-12 Reps
-
-
3
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
-
4
Single Arm Pushdown
3 Sets
8-12 Reps
-
5
Reverse Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
-
6
Leg Curl
3 Sets
8-10 Reps
-
7
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
8
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
15 Reps
-
-