logo
BoostcampPNG

Tren World

by Tyler S.
1 athletes joined

Program Description

🙂

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 07, 2025 07:45
  • Last Edited
    Jun 18, 2025 12:26

Summary

**Tren World** is a powerful 12-week program designed to push your limits with three intense training sessions per week. Each workout focuses on compound and isolation movements, utilizing a full gym setup to maximize muscle growth and strength. Expect to engage your chest, back, legs, and arms through a variety of exercises, including incline bench presses, lat pulldowns, and weighted pull-ups. Get ready to transform your physique and elevate your performance with this structured and effective training regimen!
Muscle Engagement
Front
Back
MuscleSet
Lats
11.7%
Upper Back
11.5%
Triceps
10.9%
Chest
10.6%
Front Delts
9.6%
Biceps
9.6%
Abs
6.7%
Middle Delts
6.3%
Quadriceps
5.9%
Glutes
4.1%
Hamstrings
4.1%
Neck
2.8%
Rear Delts
2.6%
Lower Back
2.2%
Forearms
1.5%
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
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
Incline Bench Press (Smith Machine)
1
1
1
1 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Lat Pulldown
1
1
6 reps
8 reps
-
-
3
Lat Pulldown
1
1
6 reps
8 reps
-
-
4
Pullover (Dumbbell)
2
10 reps
-
5
Single Leg Press
2
8 reps
-
6
AD Press (Smith Machine)
1
1
6 reps
10 reps
-
-
7
Preacher Curl (EZ Bar)
1
1
6 reps
10 reps
-
-
8
Skull Crusher
2
10 reps
-
9
Lateral Raise (Dumbbell)
1
1
8 reps
15 reps
-
-
10
Cable Crunch
1
1
8 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Lat Pulldown
1
1
6 reps
8 reps
-
-
3
Lat Pulldown
1
1
6 reps
8 reps
-
-
4
Pullover (Dumbbell)
2
10 reps
-
5
Single Leg Press
2
8 reps
-
6
AD Press (Smith Machine)
1
1
6 reps
10 reps
-
-
7
Preacher Curl (EZ Bar)
1
1
6 reps
10 reps
-
-
8
Skull Crusher
2
10 reps
-
9
Lateral Raise (Dumbbell)
1
1
8 reps
15 reps
-
-
10
Cable Crunch
1
1
8 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Lat Pulldown
1
1
6 reps
8 reps
-
-
3
Lat Pulldown
1
1
6 reps
8 reps
-
-
4
Pullover (Dumbbell)
2
10 reps
-
5
Single Leg Press
2
8 reps
-
6
AD Press (Smith Machine)
1
1
6 reps
10 reps
-
-
7
Preacher Curl (EZ Bar)
1
1
6 reps
10 reps
-
-
8
Skull Crusher
2
10 reps
-
9
Lateral Raise (Dumbbell)
1
1
8 reps
15 reps
-
-
10
Cable Crunch
1
1
8 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Lat Pulldown
1
1
6 reps
8 reps
-
-
3
Lat Pulldown
1
1
6 reps
8 reps
-
-
4
Pullover (Dumbbell)
2
10 reps
-
5
Single Leg Press
2
8 reps
-
6
AD Press (Smith Machine)
1
1
6 reps
10 reps
-
-
7
Preacher Curl (EZ Bar)
1
1
6 reps
10 reps
-
-
8
Skull Crusher
2
10 reps
-
9
Lateral Raise (Dumbbell)
1
1
8 reps
15 reps
-
-
10
Cable Crunch
1
1
8 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Lat Pulldown
1
1
6 reps
8 reps
-
-
3
Lat Pulldown
1
1
6 reps
8 reps
-
-
4
Pullover (Dumbbell)
2
10 reps
-
5
Single Leg Press
2
8 reps
-
6
AD Press (Smith Machine)
1
1
6 reps
10 reps
-
-
7
Preacher Curl (EZ Bar)
1
1
6 reps
10 reps
-
-
8
Skull Crusher
2
10 reps
-
9
Lateral Raise (Dumbbell)
1
1
8 reps
15 reps
-
-
10
Cable Crunch
1
1
8 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Lat Pulldown
1
1
6 reps
8 reps
-
-
3
Lat Pulldown
1
1
6 reps
8 reps
-
-
4
Pullover (Dumbbell)
2
10 reps
-
5
Single Leg Press
2
8 reps
-
6
AD Press (Smith Machine)
1
1
6 reps
10 reps
-
-
7
Preacher Curl (EZ Bar)
1
1
6 reps
10 reps
-
-
8
Skull Crusher
2
10 reps
-
9
Lateral Raise (Dumbbell)
1
1
8 reps
15 reps
-
-
10
Cable Crunch
1
1
8 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Lat Pulldown
1
1
6 reps
8 reps
-
-
3
Lat Pulldown
1
1
6 reps
8 reps
-
-
4
Pullover (Dumbbell)
2
10 reps
-
5
Single Leg Press
2
8 reps
-
6
AD Press (Smith Machine)
1
1
6 reps
10 reps
-
-
7
Preacher Curl (EZ Bar)
1
1
6 reps
10 reps
-
-
8
Skull Crusher
2
10 reps
-
9
Lateral Raise (Dumbbell)
1
1
8 reps
15 reps
-
-
10
Cable Crunch
1
1
8 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Lat Pulldown
1
1
6 reps
8 reps
-
-
3
Lat Pulldown
1
1
6 reps
8 reps
-
-
4
Pullover (Dumbbell)
2
10 reps
-
5
Single Leg Press
2
8 reps
-
6
AD Press (Smith Machine)
1
1
6 reps
10 reps
-
-
7
Preacher Curl (EZ Bar)
1
1
6 reps
10 reps
-
-
8
Skull Crusher
2
10 reps
-
9
Lateral Raise (Dumbbell)
1
1
8 reps
15 reps
-
-
10
Cable Crunch
1
1
8 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Lat Pulldown
1
1
6 reps
8 reps
-
-
3
Lat Pulldown
1
1
6 reps
8 reps
-
-
4
Pullover (Dumbbell)
2
10 reps
-
5
Single Leg Press
2
8 reps
-
6
AD Press (Smith Machine)
1
1
6 reps
10 reps
-
-
7
Preacher Curl (EZ Bar)
1
1
6 reps
10 reps
-
-
8
Skull Crusher
2
10 reps
-
9
Lateral Raise (Dumbbell)
1
1
8 reps
15 reps
-
-
10
Cable Crunch
1
1
8 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Lat Pulldown
1
1
6 reps
8 reps
-
-
3
Lat Pulldown
1
1
6 reps
8 reps
-
-
4
Pullover (Dumbbell)
2
10 reps
-
5
Single Leg Press
2
8 reps
-
6
AD Press (Smith Machine)
1
1
6 reps
10 reps
-
-
7
Preacher Curl (EZ Bar)
1
1
6 reps
10 reps
-
-
8
Skull Crusher
2
10 reps
-
9
Lateral Raise (Dumbbell)
1
1
8 reps
15 reps
-
-
10
Cable Crunch
1
1
8 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Lat Pulldown
1
1
6 reps
8 reps
-
-
3
Lat Pulldown
1
1
6 reps
8 reps
-
-
4
Pullover (Dumbbell)
2
10 reps
-
5
Single Leg Press
2
8 reps
-
6
AD Press (Smith Machine)
1
1
6 reps
10 reps
-
-
7
Preacher Curl (EZ Bar)
1
1
6 reps
10 reps
-
-
8
Skull Crusher
2
10 reps
-
9
Lateral Raise (Dumbbell)
1
1
8 reps
15 reps
-
-
10
Cable Crunch
1
1
8 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Lat Pulldown
1
1
6 reps
8 reps
-
-
3
Lat Pulldown
1
1
6 reps
8 reps
-
-
4
Pullover (Dumbbell)
2
10 reps
-
5
Single Leg Press
2
8 reps
-
6
AD Press (Smith Machine)
1
1
6 reps
10 reps
-
-
7
Preacher Curl (EZ Bar)
1
1
6 reps
10 reps
-
-
8
Skull Crusher
2
10 reps
-
9
Lateral Raise (Dumbbell)
1
1
8 reps
15 reps
-
-
10
Cable Crunch
1
1
8 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
1 reps
3 reps
6 reps
-
-
-
2
Hack Squat
2
5 reps
-
3
Dip (Weighted)
2
8 reps
-
4
Hammer Curl
2
8 reps
-
5
Lateral Raise (Cable)
1
1
8 reps
12 reps
-
-
6
Tricep Extension (Cable)
2
8 reps
-
7
Pec Deck (Machine)
1
1
6 reps
10 reps
-
-
8
Seated Row (Cable)
2
8 reps
-
9
Hanging Leg Raise
2
15 reps
-
10
Shrug (Barbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
1 reps
3 reps
6 reps
-
-
-
2
Hack Squat
2
5 reps
-
3
Dip (Weighted)
2
8 reps
-
4
Hammer Curl
2
8 reps
-
5
Lateral Raise (Cable)
1
1
8 reps
12 reps
-
-
6
Tricep Extension (Cable)
2
8 reps
-
7
Pec Deck (Machine)
1
1
6 reps
10 reps
-
-
8
Seated Row (Cable)
2
8 reps
-
9
Hanging Leg Raise
2
15 reps
-
10
Shrug (Barbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
1 reps
3 reps
6 reps
-
-
-
2
Hack Squat
2
5 reps
-
3
Dip (Weighted)
2
8 reps
-
4
Hammer Curl
2
8 reps
-
5
Lateral Raise (Cable)
1
1
8 reps
12 reps
-
-
6
Tricep Extension (Cable)
2
8 reps
-
7
Pec Deck (Machine)
1
1
6 reps
10 reps
-
-
8
Seated Row (Cable)
2
8 reps
-
9
Hanging Leg Raise
2
15 reps
-
10
Shrug (Barbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
1 reps
3 reps
6 reps
-
-
-
2
Hack Squat
2
5 reps
-
3
Dip (Weighted)
2
8 reps
-
4
Hammer Curl
2
8 reps
-
5
Lateral Raise (Cable)
1
1
8 reps
12 reps
-
-
6
Tricep Extension (Cable)
2
8 reps
-
7
Pec Deck (Machine)
1
1
6 reps
10 reps
-
-
8
Seated Row (Cable)
2
8 reps
-
9
Hanging Leg Raise
2
15 reps
-
10
Shrug (Barbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
1 reps
3 reps
6 reps
-
-
-
2
Hack Squat
2
5 reps
-
3
Dip (Weighted)
2
8 reps
-
4
Hammer Curl
2
8 reps
-
5
Lateral Raise (Cable)
1
1
8 reps
12 reps
-
-
6
Tricep Extension (Cable)
2
8 reps
-
7
Pec Deck (Machine)
1
1
6 reps
10 reps
-
-
8
Seated Row (Cable)
2
8 reps
-
9
Hanging Leg Raise
2
15 reps
-
10
Shrug (Barbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
1 reps
3 reps
6 reps
-
-
-
2
Hack Squat
2
5 reps
-
3
Dip (Weighted)
2
8 reps
-
4
Hammer Curl
2
8 reps
-
5
Lateral Raise (Cable)
1
1
8 reps
12 reps
-
-
6
Tricep Extension (Cable)
2
8 reps
-
7
Pec Deck (Machine)
1
1
6 reps
10 reps
-
-
8
Seated Row (Cable)
2
8 reps
-
9
Hanging Leg Raise
2
15 reps
-
10
Shrug (Barbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
1 reps
3 reps
6 reps
-
-
-
2
Hack Squat
2
5 reps
-
3
Dip (Weighted)
2
8 reps
-
4
Hammer Curl
2
8 reps
-
5
Lateral Raise (Cable)
1
1
8 reps
12 reps
-
-
6
Tricep Extension (Cable)
2
8 reps
-
7
Pec Deck (Machine)
1
1
6 reps
10 reps
-
-
8
Seated Row (Cable)
2
8 reps
-
9
Hanging Leg Raise
2
15 reps
-
10
Shrug (Barbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
1 reps
3 reps
6 reps
-
-
-
2
Hack Squat
2
5 reps
-
3
Dip (Weighted)
2
8 reps
-
4
Hammer Curl
2
8 reps
-
5
Lateral Raise (Cable)
1
1
8 reps
12 reps
-
-
6
Tricep Extension (Cable)
2
8 reps
-
7
Pec Deck (Machine)
1
1
6 reps
10 reps
-
-
8
Seated Row (Cable)
2
8 reps
-
9
Hanging Leg Raise
2
15 reps
-
10
Shrug (Barbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
1 reps
3 reps
6 reps
-
-
-
2
Hack Squat
2
5 reps
-
3
Dip (Weighted)
2
8 reps
-
4
Hammer Curl
2
8 reps
-
5
Lateral Raise (Cable)
1
1
8 reps
12 reps
-
-
6
Tricep Extension (Cable)
2
8 reps
-
7
Pec Deck (Machine)
1
1
6 reps
10 reps
-
-
8
Seated Row (Cable)
2
8 reps
-
9
Hanging Leg Raise
2
15 reps
-
10
Shrug (Barbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
1 reps
3 reps
6 reps
-
-
-
2
Hack Squat
2
5 reps
-
3
Dip (Weighted)
2
8 reps
-
4
Hammer Curl
2
8 reps
-
5
Lateral Raise (Cable)
1
1
8 reps
12 reps
-
-
6
Tricep Extension (Cable)
2
8 reps
-
7
Pec Deck (Machine)
1
1
6 reps
10 reps
-
-
8
Seated Row (Cable)
2
8 reps
-
9
Hanging Leg Raise
2
15 reps
-
10
Shrug (Barbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
1 reps
3 reps
6 reps
-
-
-
2
Hack Squat
2
5 reps
-
3
Dip (Weighted)
2
8 reps
-
4
Hammer Curl
2
8 reps
-
5
Lateral Raise (Cable)
1
1
8 reps
12 reps
-
-
6
Tricep Extension (Cable)
2
8 reps
-
7
Pec Deck (Machine)
1
1
6 reps
10 reps
-
-
8
Seated Row (Cable)
2
8 reps
-
9
Hanging Leg Raise
2
15 reps
-
10
Shrug (Barbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
1 reps
3 reps
6 reps
-
-
-
2
Hack Squat
2
5 reps
-
3
Dip (Weighted)
2
8 reps
-
4
Hammer Curl
2
8 reps
-
5
Lateral Raise (Cable)
1
1
8 reps
12 reps
-
-
6
Tricep Extension (Cable)
2
8 reps
-
7
Pec Deck (Machine)
1
1
6 reps
10 reps
-
-
8
Seated Row (Cable)
2
8 reps
-
9
Hanging Leg Raise
2
15 reps
-
10
Shrug (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Larsen Press (Barbell)
1
1
6 reps
8 reps
-
-
3
Wide Grip Pull-Up
2
10 reps
-
4
Neck Curl
3
10 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
-
6
Leg Extension
2
8 reps
-
7
Rear Delt Fly (Machine)
2
6 reps
-
8
Bicep Curl (EZ Bar)
2
8 reps
-
9
Chest Fly (Dumbbell)
2
10 reps
-
10
Cable Crunch
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Larsen Press (Barbell)
1
1
6 reps
8 reps
-
-
3
Wide Grip Pull-Up
2
10 reps
-
4
Neck Curl
3
10 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
-
6
Leg Extension
2
8 reps
-
7
Rear Delt Fly (Machine)
2
6 reps
-
8
Bicep Curl (EZ Bar)
2
8 reps
-
9
Chest Fly (Dumbbell)
2
10 reps
-
10
Cable Crunch
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Larsen Press (Barbell)
1
1
6 reps
8 reps
-
-
3
Wide Grip Pull-Up
2
10 reps
-
4
Neck Curl
3
10 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
-
6
Leg Extension
2
8 reps
-
7
Rear Delt Fly (Machine)
2
6 reps
-
8
Bicep Curl (EZ Bar)
2
8 reps
-
9
Chest Fly (Dumbbell)
2
10 reps
-
10
Cable Crunch
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Larsen Press (Barbell)
1
1
6 reps
8 reps
-
-
3
Wide Grip Pull-Up
2
10 reps
-
4
Neck Curl
3
10 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
-
6
Leg Extension
2
8 reps
-
7
Rear Delt Fly (Machine)
2
6 reps
-
8
Bicep Curl (EZ Bar)
2
8 reps
-
9
Chest Fly (Dumbbell)
2
10 reps
-
10
Cable Crunch
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Larsen Press (Barbell)
1
1
6 reps
8 reps
-
-
3
Wide Grip Pull-Up
2
10 reps
-
4
Neck Curl
3
10 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
-
6
Leg Extension
2
8 reps
-
7
Rear Delt Fly (Machine)
2
6 reps
-
8
Bicep Curl (EZ Bar)
2
8 reps
-
9
Chest Fly (Dumbbell)
2
10 reps
-
10
Cable Crunch
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Larsen Press (Barbell)
1
1
6 reps
8 reps
-
-
3
Wide Grip Pull-Up
2
10 reps
-
4
Neck Curl
3
10 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
-
6
Leg Extension
2
8 reps
-
7
Rear Delt Fly (Machine)
2
6 reps
-
8
Bicep Curl (EZ Bar)
2
8 reps
-
9
Chest Fly (Dumbbell)
2
10 reps
-
10
Cable Crunch
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Larsen Press (Barbell)
1
1
6 reps
8 reps
-
-
3
Wide Grip Pull-Up
2
10 reps
-
4
Neck Curl
3
10 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
-
6
Leg Extension
2
8 reps
-
7
Rear Delt Fly (Machine)
2
6 reps
-
8
Bicep Curl (EZ Bar)
2
8 reps
-
9
Chest Fly (Dumbbell)
2
10 reps
-
10
Cable Crunch
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Larsen Press (Barbell)
1
1
6 reps
8 reps
-
-
3
Wide Grip Pull-Up
2
10 reps
-
4
Neck Curl
3
10 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
-
6
Leg Extension
2
8 reps
-
7
Rear Delt Fly (Machine)
2
6 reps
-
8
Bicep Curl (EZ Bar)
2
8 reps
-
9
Chest Fly (Dumbbell)
2
10 reps
-
10
Cable Crunch
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Larsen Press (Barbell)
1
1
6 reps
8 reps
-
-
3
Wide Grip Pull-Up
2
10 reps
-
4
Neck Curl
3
10 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
-
6
Leg Extension
2
8 reps
-
7
Rear Delt Fly (Machine)
2
6 reps
-
8
Bicep Curl (EZ Bar)
2
8 reps
-
9
Chest Fly (Dumbbell)
2
10 reps
-
10
Cable Crunch
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Larsen Press (Barbell)
1
1
6 reps
8 reps
-
-
3
Wide Grip Pull-Up
2
10 reps
-
4
Neck Curl
3
10 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
-
6
Leg Extension
2
8 reps
-
7
Rear Delt Fly (Machine)
2
6 reps
-
8
Bicep Curl (EZ Bar)
2
8 reps
-
9
Chest Fly (Dumbbell)
2
10 reps
-
10
Cable Crunch
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Larsen Press (Barbell)
1
1
6 reps
8 reps
-
-
3
Wide Grip Pull-Up
2
10 reps
-
4
Neck Curl
3
10 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
-
6
Leg Extension
2
8 reps
-
7
Rear Delt Fly (Machine)
2
6 reps
-
8
Bicep Curl (EZ Bar)
2
8 reps
-
9
Chest Fly (Dumbbell)
2
10 reps
-
10
Cable Crunch
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Larsen Press (Barbell)
1
1
6 reps
8 reps
-
-
3
Wide Grip Pull-Up
2
10 reps
-
4
Neck Curl
3
10 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
-
6
Leg Extension
2
8 reps
-
7
Rear Delt Fly (Machine)
2
6 reps
-
8
Bicep Curl (EZ Bar)
2
8 reps
-
9
Chest Fly (Dumbbell)
2
10 reps
-
10
Cable Crunch
2
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Reps
6 Reps
8 Reps
@9
@9
@9
2
Lat Pulldown
1 Set
1 Set
6 Reps
8 Reps
-
-
3
Lat Pulldown
1 Set
1 Set
6 Reps
8 Reps
-
-
4
Pullover (Dumbbell)
2 Sets
10 Reps
-
5
Single Leg Press
2 Sets
8 Reps
-
6
AD Press (Smith Machine)
1 Set
1 Set
6 Reps
10 Reps
-
-
7
Preacher Curl (EZ Bar)
1 Set
1 Set
6 Reps
10 Reps
-
-
8
Skull Crusher
2 Sets
10 Reps
-
9
Lateral Raise (Dumbbell)
1 Set
1 Set
8 Reps
15 Reps
-
-
10
Cable Crunch
1 Set
1 Set
8 Reps
12 Reps
-
-
Day 2
1
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
1 Set
1 Reps
3 Reps
6 Reps
-
-
-
2
Hack Squat
2 Sets
5 Reps
-
3
Dip (Weighted)
2 Sets
8 Reps
-
4
Hammer Curl
2 Sets
8 Reps
-
5
Lateral Raise (Cable)
1 Set
1 Set
8 Reps
12 Reps
-
-
6
Tricep Extension (Cable)
2 Sets
8 Reps
-
7
Pec Deck (Machine)
1 Set
1 Set
6 Reps
10 Reps
-
-
8
Seated Row (Cable)
2 Sets
8 Reps
-
9
Hanging Leg Raise
2 Sets
15 Reps
-
10
Shrug (Barbell)
2 Sets
8 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
8 Reps
-
2
Larsen Press (Barbell)
1 Set
1 Set
6 Reps
8 Reps
-
-
3
Wide Grip Pull-Up
2 Sets
10 Reps
-
4
Neck Curl
3 Sets
10 Reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
8 Reps
-
6
Leg Extension
2 Sets
8 Reps
-
7
Rear Delt Fly (Machine)
2 Sets
6 Reps
-
8
Bicep Curl (EZ Bar)
2 Sets
8 Reps
-
9
Chest Fly (Dumbbell)
2 Sets
10 Reps
-
10
Cable Crunch
2 Sets
10 Reps
-