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BoostcampPNG

Powerbuilding Training

by Shiladitya Ghosh
1 athletes joined

Program Description

Build strength, muscle and aesthetic physique

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 22, 2024 11:54
  • Last Edited
    Jun 18, 2025 11:28

Summary

Unlock your strength with this comprehensive 12-week Powerbuilding Training program, designed for those who want to build muscle and enhance their strength simultaneously. Committing to six days a week, you'll tackle a mix of compound lifts and accessory work, targeting major muscle groups with exercises like the Bench Press, Squat, and various shoulder movements. Each session is structured to maximize gains and improve your overall performance, ensuring you stay motivated and on track. Get ready to transform your physique and elevate your lifting game!
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4.8 Stars with 10, 000+ Ratings
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 (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
6
Shadow Boxing
3
100 reps
-
7
Shadow Kick Boxing
3
50 reps
-
8
Shadow Boxing
1
1
1
1 mins
2 mins
3 mins
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
6
Shadow Boxing
3
100 reps
-
7
Shadow Kick Boxing
3
50 reps
-
8
Shadow Boxing
1
1
1
1 mins
2 mins
3 mins
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
6
Shadow Boxing
3
100 reps
-
7
Shadow Kick Boxing
3
50 reps
-
8
Shadow Boxing
1
1
1
1 mins
2 mins
3 mins
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
6
Shadow Boxing
3
100 reps
-
7
Shadow Kick Boxing
3
50 reps
-
8
Shadow Boxing
1
1
1
1 mins
2 mins
3 mins
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
6
Shadow Boxing
3
100 reps
-
7
Shadow Kick Boxing
3
50 reps
-
8
Shadow Boxing
1
1
1
1 mins
2 mins
3 mins
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
6
Shadow Boxing
3
100 reps
-
7
Shadow Kick Boxing
3
50 reps
-
8
Shadow Boxing
1
1
1
1 mins
2 mins
3 mins
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
6
Shadow Boxing
3
100 reps
-
7
Shadow Kick Boxing
3
50 reps
-
8
Shadow Boxing
1
1
1
1 mins
2 mins
3 mins
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
6
Shadow Boxing
3
100 reps
-
7
Shadow Kick Boxing
3
50 reps
-
8
Shadow Boxing
1
1
1
1 mins
2 mins
3 mins
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
6
Shadow Boxing
3
100 reps
-
7
Shadow Kick Boxing
3
50 reps
-
8
Shadow Boxing
1
1
1
1 mins
2 mins
3 mins
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
6
Shadow Boxing
3
100 reps
-
7
Shadow Kick Boxing
3
50 reps
-
8
Shadow Boxing
1
1
1
1 mins
2 mins
3 mins
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
6
Shadow Boxing
3
100 reps
-
7
Shadow Kick Boxing
3
50 reps
-
8
Shadow Boxing
1
1
1
1 mins
2 mins
3 mins
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Hip Thrust (Dumbbell)
3
10 reps
-
6
Shadow Boxing
3
100 reps
-
7
Shadow Kick Boxing
3
50 reps
-
8
Shadow Boxing
1
1
1
1 mins
2 mins
3 mins
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Face Pull
3
10 reps
-
6
Seated Wide-Grip Row (Cable)
3
10 reps
-
7
Back Extension (Weighted)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
10
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Face Pull
3
10 reps
-
6
Seated Wide-Grip Row (Cable)
3
10 reps
-
7
Back Extension (Weighted)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
10
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Face Pull
3
10 reps
-
6
Seated Wide-Grip Row (Cable)
3
10 reps
-
7
Back Extension (Weighted)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
10
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Face Pull
3
10 reps
-
6
Seated Wide-Grip Row (Cable)
3
10 reps
-
7
Back Extension (Weighted)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
10
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Face Pull
3
10 reps
-
6
Seated Wide-Grip Row (Cable)
3
10 reps
-
7
Back Extension (Weighted)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
10
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Face Pull
3
10 reps
-
6
Seated Wide-Grip Row (Cable)
3
10 reps
-
7
Back Extension (Weighted)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
10
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Face Pull
3
10 reps
-
6
Seated Wide-Grip Row (Cable)
3
10 reps
-
7
Back Extension (Weighted)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
10
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Face Pull
3
10 reps
-
6
Seated Wide-Grip Row (Cable)
3
10 reps
-
7
Back Extension (Weighted)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
10
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Face Pull
3
10 reps
-
6
Seated Wide-Grip Row (Cable)
3
10 reps
-
7
Back Extension (Weighted)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
10
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Face Pull
3
10 reps
-
6
Seated Wide-Grip Row (Cable)
3
10 reps
-
7
Back Extension (Weighted)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
10
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Face Pull
3
10 reps
-
6
Seated Wide-Grip Row (Cable)
3
10 reps
-
7
Back Extension (Weighted)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
10
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Face Pull
3
10 reps
-
6
Seated Wide-Grip Row (Cable)
3
10 reps
-
7
Back Extension (Weighted)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
10
Hammer Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Cable Crunch
3
10 reps
-
5
Plank
2
1
30 secs
45 secs
-
-
6
Shadow Boxing
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Cable Crunch
3
10 reps
-
5
Plank
2
1
30 secs
45 secs
-
-
6
Shadow Boxing
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Cable Crunch
3
10 reps
-
5
Plank
2
1
30 secs
45 secs
-
-
6
Shadow Boxing
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Cable Crunch
3
10 reps
-
5
Plank
2
1
30 secs
45 secs
-
-
6
Shadow Boxing
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Cable Crunch
3
10 reps
-
5
Plank
2
1
30 secs
45 secs
-
-
6
Shadow Boxing
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Cable Crunch
3
10 reps
-
5
Plank
2
1
30 secs
45 secs
-
-
6
Shadow Boxing
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Cable Crunch
3
10 reps
-
5
Plank
2
1
30 secs
45 secs
-
-
6
Shadow Boxing
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Cable Crunch
3
10 reps
-
5
Plank
2
1
30 secs
45 secs
-
-
6
Shadow Boxing
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Cable Crunch
3
10 reps
-
5
Plank
2
1
30 secs
45 secs
-
-
6
Shadow Boxing
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Cable Crunch
3
10 reps
-
5
Plank
2
1
30 secs
45 secs
-
-
6
Shadow Boxing
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Cable Crunch
3
10 reps
-
5
Plank
2
1
30 secs
45 secs
-
-
6
Shadow Boxing
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
3
Wood Chop
3
12 reps
-
4
Cable Crunch
3
10 reps
-
5
Plank
2
1
30 secs
45 secs
-
-
6
Shadow Boxing
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Face Pull
3
10 reps
-
6
Seated Wide-Grip Row (Cable)
3
10 reps
-
7
Back Extension (Weighted)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
10
Hammer Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Face Pull
3
10 reps
-
6
Seated Wide-Grip Row (Cable)
3
10 reps
-
7
Back Extension (Weighted)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
10
Hammer Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Face Pull
3
10 reps
-
6
Seated Wide-Grip Row (Cable)
3
10 reps
-
7
Back Extension (Weighted)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
10
Hammer Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Face Pull
3
10 reps
-
6
Seated Wide-Grip Row (Cable)
3
10 reps
-
7
Back Extension (Weighted)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
10
Hammer Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Face Pull
3
10 reps
-
6
Seated Wide-Grip Row (Cable)
3
10 reps
-
7
Back Extension (Weighted)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
10
Hammer Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Face Pull
3
10 reps
-
6
Seated Wide-Grip Row (Cable)
3
10 reps
-
7
Back Extension (Weighted)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
10
Hammer Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Face Pull
3
10 reps
-
6
Seated Wide-Grip Row (Cable)
3
10 reps
-
7
Back Extension (Weighted)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
10
Hammer Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Face Pull
3
10 reps
-
6
Seated Wide-Grip Row (Cable)
3
10 reps
-
7
Back Extension (Weighted)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
10
Hammer Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Face Pull
3
10 reps
-
6
Seated Wide-Grip Row (Cable)
3
10 reps
-
7
Back Extension (Weighted)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
10
Hammer Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Face Pull
3
10 reps
-
6
Seated Wide-Grip Row (Cable)
3
10 reps
-
7
Back Extension (Weighted)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
10
Hammer Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Face Pull
3
10 reps
-
6
Seated Wide-Grip Row (Cable)
3
10 reps
-
7
Back Extension (Weighted)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
10
Hammer Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Face Pull
3
10 reps
-
6
Seated Wide-Grip Row (Cable)
3
10 reps
-
7
Back Extension (Weighted)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
10
Hammer Curl
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Chest Fly (Machine)
3 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
7
Front Raise
3 Sets
10 Reps
-
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Leg Extension
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Leg Press
3 Sets
10 Reps
-
5
Hip Thrust (Dumbbell)
3 Sets
10 Reps
-
6
Shadow Boxing
3 Sets
100 Reps
-
7
Shadow Kick Boxing
3 Sets
50 Reps
-
8
Shadow Boxing
1 Set
1 Set
1 Set
1 mins
2 mins
3 mins
-
-
-
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Chest Fly (Machine)
3 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
7
Front Raise
3 Sets
10 Reps
-
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 5
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
-
3
Wood Chop
3 Sets
12 Reps
-
4
Cable Crunch
3 Sets
10 Reps
-
5
Plank
2 Sets
1 Set
30 secs
45 secs
-
-
6
Shadow Boxing
1 Set
20 mins
-
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Face Pull
3 Sets
10 Reps
-
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
-
7
Back Extension (Weighted)
3 Sets
10 Reps
-
8
Shrug (Barbell)
3 Sets
10 Reps
-
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
-
-
-
10
Hammer Curl
3 Sets
10 Reps
-
Day 6
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Face Pull
3 Sets
10 Reps
-
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
-
7
Back Extension (Weighted)
3 Sets
10 Reps
-
8
Shrug (Barbell)
3 Sets
10 Reps
-
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
-
-
-
10
Hammer Curl
3 Sets
10 Reps
-