logo
BoostcampPNG

0 volume

by KZISIM

Program Description

oti einai tora

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 23, 2025 09:30
  • Last Edited
    Jun 18, 2025 12:22

Summary

Unlock your strength potential with the 0 Volume program, a comprehensive 12-week training plan designed for dedicated lifters. This program spans four days each week, focusing on targeted muscle groups to enhance your torso and limb strength. With a mix of classic lifts like the Barbell Row and Smith Machine Squats, you'll build muscle and improve your overall fitness. Get ready to push your limits and achieve your goals with a structured approach that maximizes results in minimal time!
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
Barbell Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Shrug Smith
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Shrug Smith
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Shrug Smith
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Shrug Smith
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Shrug Smith
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Shrug Smith
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Shrug Smith
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Shrug Smith
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Shrug Smith
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Shrug Smith
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Shrug Smith
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Shrug Smith
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
7
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
7
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
7
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
7
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
7
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
7
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
7
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
7
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
7
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
7
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
7
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
7
Hammer Curl (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Push Up (Weighted)
2
8-12 reps
-
3
Lat Pulldown (Single Arm)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Shrug Smith
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Push Up (Weighted)
2
8-12 reps
-
3
Lat Pulldown (Single Arm)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Shrug Smith
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Push Up (Weighted)
2
8-12 reps
-
3
Lat Pulldown (Single Arm)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Shrug Smith
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Push Up (Weighted)
2
8-12 reps
-
3
Lat Pulldown (Single Arm)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Shrug Smith
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Push Up (Weighted)
2
8-12 reps
-
3
Lat Pulldown (Single Arm)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Shrug Smith
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Push Up (Weighted)
2
8-12 reps
-
3
Lat Pulldown (Single Arm)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Shrug Smith
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Push Up (Weighted)
2
8-12 reps
-
3
Lat Pulldown (Single Arm)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Shrug Smith
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Push Up (Weighted)
2
8-12 reps
-
3
Lat Pulldown (Single Arm)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Shrug Smith
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Push Up (Weighted)
2
8-12 reps
-
3
Lat Pulldown (Single Arm)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Shrug Smith
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Push Up (Weighted)
2
8-12 reps
-
3
Lat Pulldown (Single Arm)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Shrug Smith
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Push Up (Weighted)
2
8-12 reps
-
3
Lat Pulldown (Single Arm)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Shrug Smith
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Push Up (Weighted)
2
8-12 reps
-
3
Lat Pulldown (Single Arm)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Shrug Smith
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Barbell Row
2 Sets
8-12 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
-
3
Pull-Up (Weighted)
2 Sets
5-8 Reps
-
4
AD Press (Smith Machine)
2 Sets
8-12 Reps
-
5
Shrug Smith
2 Sets
8-12 Reps
-
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
7
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
-
Day 2
1
Squat (Smith Machine)
2 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
3
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
4
Bicep Curl (Cable)
2 Sets
8-12 Reps
-
5
Standing Calf Raise
2 Sets
10-15 Reps
-
6
Cable Crunch
2 Sets
10-15 Reps
-
7
Hammer Curl (Cable)
2 Sets
8-12 Reps
-
Day 3
1
T-Bar Row
2 Sets
8-12 Reps
-
2
Push Up (Weighted)
2 Sets
8-12 Reps
-
3
Lat Pulldown (Single Arm)
2 Sets
8-12 Reps
-
4
Shoulder Press (Machine)
2 Sets
8-12 Reps
-
5
Upright Row (Cable)
2 Sets
10-15 Reps
-
6
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
-
7
Shrug Smith
2 Sets
8-12 Reps
-
Day 4
1
Back Extension (Weighted)
2 Sets
8-12 Reps
-
2
Leg Extension
2 Sets
8-12 Reps
-
3
JM Press (Smith Machine)
2 Sets
8-12 Reps
-
4
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
-
5
Standing Calf Raise
2 Sets
10-15 Reps
-
6
Hanging Leg Raise
2 Sets
AMRAP
-
7
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-