Program Description
Strength & Size
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJan 17, 2024 09:18
- Last EditedJul 18, 2024 06:51
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
Upper Back
12.2%
Abs
9.7%
Lats
8.5%
Triceps
7.3%
Chest
7.3%
Glutes
7.3%
Front Delts
7.2%
Hamstrings
7%
Quadriceps
6.8%
Middle Delts
6.2%
Lower Back
6%
Biceps
5%
Calves
4.1%
Rear Delts
3%
Forearms
2%
Abductors
0.3%
Adductors
0.1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Back Extension (Weighted)
5
20 reps
-
5B
Seated Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Back Extension (Weighted)
5
20 reps
-
5B
Seated Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Back Extension (Weighted)
5
20 reps
-
5B
Seated Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Back Extension (Weighted)
5
20 reps
-
5B
Seated Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Back Extension (Weighted)
5
20 reps
-
5B
Seated Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Back Extension (Weighted)
5
20 reps
-
5B
Seated Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Back Extension (Weighted)
5
20 reps
-
5B
Seated Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Back Extension (Weighted)
5
20 reps
-
5B
Seated Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Back Extension (Weighted)
5
20 reps
-
5B
Seated Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Back Extension (Weighted)
5
20 reps
-
5B
Seated Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Back Extension (Weighted)
5
20 reps
-
5B
Seated Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Back Extension (Weighted)
5
20 reps
-
5B
Seated Calf Raise
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Pec Deck (Machine)
2
15 reps
-
4B
Reverse Pec Deck
3
15 reps
-
5A
Tricep Pushdown (Cable)
3
15 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4A
Tricep Pushdown (Cable)
4
15 reps
-
4B
Lateral Raise (Cable)
4
15 reps
-
5A
Pec Deck (Machine)
3
15 reps
-
5B
Reverse Pec Deck
3
15 reps
-
6A
Decline Crunch
4
20 reps
-
6B
Side Bend (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4A
Tricep Pushdown (Cable)
4
15 reps
-
4B
Lateral Raise (Cable)
4
15 reps
-
5A
Pec Deck (Machine)
3
15 reps
-
5B
Reverse Pec Deck
3
15 reps
-
6A
Decline Crunch
4
20 reps
-
6B
Side Bend (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4A
Tricep Pushdown (Cable)
4
15 reps
-
4B
Lateral Raise (Cable)
4
15 reps
-
5A
Pec Deck (Machine)
3
15 reps
-
5B
Reverse Pec Deck
3
15 reps
-
6A
Decline Crunch
4
20 reps
-
6B
Side Bend (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4A
Tricep Pushdown (Cable)
4
15 reps
-
4B
Lateral Raise (Cable)
4
15 reps
-
5A
Pec Deck (Machine)
3
15 reps
-
5B
Reverse Pec Deck
3
15 reps
-
6A
Decline Crunch
4
20 reps
-
6B
Side Bend (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4A
Tricep Pushdown (Cable)
4
15 reps
-
4B
Lateral Raise (Cable)
4
15 reps
-
5A
Pec Deck (Machine)
3
15 reps
-
5B
Reverse Pec Deck
3
15 reps
-
6A
Decline Crunch
4
20 reps
-
6B
Side Bend (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4A
Tricep Pushdown (Cable)
4
15 reps
-
4B
Lateral Raise (Cable)
4
15 reps
-
5A
Pec Deck (Machine)
3
15 reps
-
5B
Reverse Pec Deck
3
15 reps
-
6A
Decline Crunch
4
20 reps
-
6B
Side Bend (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4A
Tricep Pushdown (Cable)
4
15 reps
-
4B
Lateral Raise (Cable)
4
15 reps
-
5A
Pec Deck (Machine)
3
15 reps
-
5B
Reverse Pec Deck
3
15 reps
-
6A
Decline Crunch
4
20 reps
-
6B
Side Bend (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4A
Tricep Pushdown (Cable)
4
15 reps
-
4B
Lateral Raise (Cable)
4
15 reps
-
5A
Pec Deck (Machine)
3
15 reps
-
5B
Reverse Pec Deck
3
15 reps
-
6A
Decline Crunch
4
20 reps
-
6B
Side Bend (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4A
Tricep Pushdown (Cable)
4
15 reps
-
4B
Lateral Raise (Cable)
4
15 reps
-
5A
Pec Deck (Machine)
3
15 reps
-
5B
Reverse Pec Deck
3
15 reps
-
6A
Decline Crunch
4
20 reps
-
6B
Side Bend (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4A
Tricep Pushdown (Cable)
4
15 reps
-
4B
Lateral Raise (Cable)
4
15 reps
-
5A
Pec Deck (Machine)
3
15 reps
-
5B
Reverse Pec Deck
3
15 reps
-
6A
Decline Crunch
4
20 reps
-
6B
Side Bend (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4A
Tricep Pushdown (Cable)
4
15 reps
-
4B
Lateral Raise (Cable)
4
15 reps
-
5A
Pec Deck (Machine)
3
15 reps
-
5B
Reverse Pec Deck
3
15 reps
-
6A
Decline Crunch
4
20 reps
-
6B
Side Bend (Dumbbell)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Lat Prayer
2
15 reps
-
5A
Bicep Curl (Cable)
4
12 reps
-
5B
Shrug (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Lat Pulldown
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
12 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Lat Pulldown
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
12 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Lat Pulldown
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
12 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Lat Pulldown
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
12 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Lat Pulldown
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
12 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Lat Pulldown
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
12 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Lat Pulldown
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
12 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Lat Pulldown
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
12 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Lat Pulldown
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
12 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Lat Pulldown
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
12 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Lat Pulldown
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
12 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Lying Leg Curl
4
15 reps
-
5A
Standing Calf Raise
5
15 reps
-
5B
Back Extension (Weighted)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Standing Calf Raise
5
15 reps
-
5B
Back Extension (Weighted)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Standing Calf Raise
5
15 reps
-
5B
Back Extension (Weighted)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Standing Calf Raise
5
15 reps
-
5B
Back Extension (Weighted)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Standing Calf Raise
5
15 reps
-
5B
Back Extension (Weighted)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Standing Calf Raise
5
15 reps
-
5B
Back Extension (Weighted)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Standing Calf Raise
5
15 reps
-
5B
Back Extension (Weighted)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Standing Calf Raise
5
15 reps
-
5B
Back Extension (Weighted)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Standing Calf Raise
5
15 reps
-
5B
Back Extension (Weighted)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Standing Calf Raise
5
15 reps
-
5B
Back Extension (Weighted)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Standing Calf Raise
5
15 reps
-
5B
Back Extension (Weighted)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Standing Calf Raise
5
15 reps
-
5B
Back Extension (Weighted)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4A
Pec Deck (Machine)
2
15 reps
-
4B
Reverse Pec Deck
3
15 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6A
Side Bend (Dumbbell)
4
15 reps
-
6B
Decline Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6A
Side Bend (Dumbbell)
4
15 reps
-
6B
Decline Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6A
Side Bend (Dumbbell)
4
15 reps
-
6B
Decline Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6A
Side Bend (Dumbbell)
4
15 reps
-
6B
Decline Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6A
Side Bend (Dumbbell)
4
15 reps
-
6B
Decline Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6A
Side Bend (Dumbbell)
4
15 reps
-
6B
Decline Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6A
Side Bend (Dumbbell)
4
15 reps
-
6B
Decline Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6A
Side Bend (Dumbbell)
4
15 reps
-
6B
Decline Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6A
Side Bend (Dumbbell)
4
15 reps
-
6B
Decline Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6A
Side Bend (Dumbbell)
4
15 reps
-
6B
Decline Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6A
Side Bend (Dumbbell)
4
15 reps
-
6B
Decline Crunch
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Lat Prayer
3
15 reps
-
5A
Hammer Curl
4
12 reps
-
5B
Shrug (Dumbbell)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
4
15 reps
-
4
Seated Row (Cable)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Hammer Curl
3
15 reps
-
6B
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hanging Leg Raise
3
20 reps
-
7B
Dead Hang
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
4
15 reps
-
4
Seated Row (Cable)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Hammer Curl
3
15 reps
-
6B
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hanging Leg Raise
3
20 reps
-
7B
Dead Hang
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
4
15 reps
-
4
Seated Row (Cable)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Hammer Curl
3
15 reps
-
6B
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hanging Leg Raise
3
20 reps
-
7B
Dead Hang
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
4
15 reps
-
4
Seated Row (Cable)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Hammer Curl
3
15 reps
-
6B
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hanging Leg Raise
3
20 reps
-
7B
Dead Hang
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
4
15 reps
-
4
Seated Row (Cable)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Hammer Curl
3
15 reps
-
6B
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hanging Leg Raise
3
20 reps
-
7B
Dead Hang
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
4
15 reps
-
4
Seated Row (Cable)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Hammer Curl
3
15 reps
-
6B
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hanging Leg Raise
3
20 reps
-
7B
Dead Hang
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
4
15 reps
-
4
Seated Row (Cable)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Hammer Curl
3
15 reps
-
6B
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hanging Leg Raise
3
20 reps
-
7B
Dead Hang
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
4
15 reps
-
4
Seated Row (Cable)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Hammer Curl
3
15 reps
-
6B
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hanging Leg Raise
3
20 reps
-
7B
Dead Hang
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
4
15 reps
-
4
Seated Row (Cable)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Hammer Curl
3
15 reps
-
6B
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hanging Leg Raise
3
20 reps
-
7B
Dead Hang
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
4
15 reps
-
4
Seated Row (Cable)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Hammer Curl
3
15 reps
-
6B
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hanging Leg Raise
3
20 reps
-
7B
Dead Hang
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
4
15 reps
-
4
Seated Row (Cable)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Hammer Curl
3
15 reps
-
6B
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hanging Leg Raise
3
20 reps
-
7B
Dead Hang
3
30 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)3 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
3
Leg Extension4 Sets
15 Reps
-
4
Leg Curl4 Sets
15 Reps
-
5A
Back Extension (Weighted)5 Sets
20 Reps
-
5B
Seated Calf Raise5 Sets
15 Reps
-
Day 4
1
Squat (Barbell)3 Sets
10 Reps
-
2
Hip Thrust (Barbell)3 Sets
10 Reps
-
3
Leg Extension4 Sets
15 Reps
-
4
Lying Leg Curl4 Sets
15 Reps
-
5A
Standing Calf Raise5 Sets
15 Reps
-
5B
Back Extension (Weighted)5 Sets
20 Reps
-
Day 6
1
Seated Row (Machine)3 Sets
12 Reps
-
2
Lat Pulldown (Single Arm)3 Sets
12 Reps
-
3
T-Bar Row3 Sets
12 Reps
-
4
Lat Prayer3 Sets
15 Reps
-
5A
Hammer Curl4 Sets
12 Reps
-
5B
Shrug (Dumbbell)4 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)3 Sets
6 Reps
-
2
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
10 Reps
-
4A
Pec Deck (Machine)2 Sets
15 Reps
-
4B
Reverse Pec Deck3 Sets
15 Reps
-
5A
Tricep Pushdown (Cable)3 Sets
15 Reps
-
5B
Lateral Raise (Cable)3 Sets
15 Reps
-
Day 5
1
Overhead Press (Barbell)3 Sets
6 Reps
-
2
Incline Bench Press (Barbell)3 Sets
8 Reps
-
3
Bench Press (Dumbbell)3 Sets
10 Reps
-
4A
Pec Deck (Machine)2 Sets
15 Reps
-
4B
Reverse Pec Deck3 Sets
15 Reps
-
5A
Overhead Tricep Extension (Cable)3 Sets
15 Reps
-
5B
Lateral Raise (Cable)3 Sets
15 Reps
-
Day 3
1
Lat Pulldown3 Sets
10 Reps
-
2
Seated Row (Machine)3 Sets
12 Reps
-
3
T-Bar Row3 Sets
12 Reps
-
4
Lat Prayer2 Sets
15 Reps
-
5A
Bicep Curl (Cable)4 Sets
12 Reps
-
5B
Shrug (Dumbbell)4 Sets
15 Reps
-