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BoostcampPNG

Reps for the J man🤙🏻

by Nolan R.
3 athletes joined

Program Description

Lift

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 11, 2024 08:07
  • Last Edited
    Jun 21, 2025 03:31

Summary

Unleash your potential with "Reps for the J man🤙🏻," a comprehensive 12-week program designed to build strength and muscle across all major muscle groups. Committing to six days a week, you’ll tackle a variety of exercises, including barbell and machine movements, with a focus on progressive overload—aim to increase your weights weekly! Each session is crafted to challenge your limits while ensuring proper form and technique. Get ready to transform your physique and elevate your fitness game!
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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
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
-
-
-
3
Dip (Assisted)
4
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Incline Chest Fly (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Walking Lunge
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
-
-
-
3
Dip (Assisted)
4
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Incline Chest Fly (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Walking Lunge
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
-
-
-
3
Dip (Assisted)
4
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Incline Chest Fly (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Walking Lunge
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
-
-
-
3
Dip (Assisted)
4
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Incline Chest Fly (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Walking Lunge
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
-
-
-
3
Dip (Assisted)
4
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Incline Chest Fly (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Walking Lunge
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
-
-
-
3
Dip (Assisted)
4
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Incline Chest Fly (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Walking Lunge
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
-
-
-
3
Dip (Assisted)
4
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Incline Chest Fly (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Walking Lunge
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
-
-
-
3
Dip (Assisted)
4
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Incline Chest Fly (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Walking Lunge
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
-
-
-
3
Dip (Assisted)
4
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Incline Chest Fly (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Walking Lunge
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
-
-
-
3
Dip (Assisted)
4
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Incline Chest Fly (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Walking Lunge
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
-
-
-
3
Dip (Assisted)
4
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Incline Chest Fly (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Walking Lunge
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
-
-
-
3
Dip (Assisted)
4
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Incline Chest Fly (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Walking Lunge
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
-
-
-
2
Pull-Up (Assisted)
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
-
-
-
2
Pull-Up (Assisted)
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
-
-
-
2
Pull-Up (Assisted)
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
-
-
-
2
Pull-Up (Assisted)
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
-
-
-
2
Pull-Up (Assisted)
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
-
-
-
2
Pull-Up (Assisted)
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
-
-
-
2
Pull-Up (Assisted)
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
-
-
-
2
Pull-Up (Assisted)
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
-
-
-
2
Pull-Up (Assisted)
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
-
-
-
2
Pull-Up (Assisted)
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
-
-
-
2
Pull-Up (Assisted)
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
-
-
-
2
Pull-Up (Assisted)
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Lying Leg Curl
7
10 reps
-
3
Leg Extension
7
10 reps
-
4
Standing Calf Raise
8
10 reps
-
5
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Lying Leg Curl
7
10 reps
-
3
Leg Extension
7
10 reps
-
4
Standing Calf Raise
8
10 reps
-
5
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Lying Leg Curl
7
10 reps
-
3
Leg Extension
7
10 reps
-
4
Standing Calf Raise
8
10 reps
-
5
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Lying Leg Curl
7
10 reps
-
3
Leg Extension
7
10 reps
-
4
Standing Calf Raise
8
10 reps
-
5
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Lying Leg Curl
7
10 reps
-
3
Leg Extension
7
10 reps
-
4
Standing Calf Raise
8
10 reps
-
5
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Lying Leg Curl
7
10 reps
-
3
Leg Extension
7
10 reps
-
4
Standing Calf Raise
8
10 reps
-
5
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Lying Leg Curl
7
10 reps
-
3
Leg Extension
7
10 reps
-
4
Standing Calf Raise
8
10 reps
-
5
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Lying Leg Curl
7
10 reps
-
3
Leg Extension
7
10 reps
-
4
Standing Calf Raise
8
10 reps
-
5
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Lying Leg Curl
7
10 reps
-
3
Leg Extension
7
10 reps
-
4
Standing Calf Raise
8
10 reps
-
5
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Lying Leg Curl
7
10 reps
-
3
Leg Extension
7
10 reps
-
4
Standing Calf Raise
8
10 reps
-
5
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Lying Leg Curl
7
10 reps
-
3
Leg Extension
7
10 reps
-
4
Standing Calf Raise
8
10 reps
-
5
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Lying Leg Curl
7
10 reps
-
3
Leg Extension
7
10 reps
-
4
Standing Calf Raise
8
10 reps
-
5
Walking Lunge
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Arnold Press
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Chin-Up (Assisted)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Prowler Push
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Arnold Press
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Chin-Up (Assisted)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Prowler Push
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Arnold Press
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Chin-Up (Assisted)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Prowler Push
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Arnold Press
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Chin-Up (Assisted)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Prowler Push
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Arnold Press
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Chin-Up (Assisted)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Prowler Push
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Arnold Press
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Chin-Up (Assisted)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Prowler Push
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Arnold Press
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Chin-Up (Assisted)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Prowler Push
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Arnold Press
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Chin-Up (Assisted)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Prowler Push
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Arnold Press
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Chin-Up (Assisted)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Prowler Push
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Arnold Press
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Chin-Up (Assisted)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Prowler Push
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Arnold Press
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Chin-Up (Assisted)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Prowler Push
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Arnold Press
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Chin-Up (Assisted)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Prowler Push
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Skull Crusher
4
12 reps
-
3
Hammer Curl
4
10 reps
-
4
Tricep Pushdown (Cable)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Single Arm Pushdown
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Walking Lunge
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Skull Crusher
4
12 reps
-
3
Hammer Curl
4
10 reps
-
4
Tricep Pushdown (Cable)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Single Arm Pushdown
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Walking Lunge
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Skull Crusher
4
12 reps
-
3
Hammer Curl
4
10 reps
-
4
Tricep Pushdown (Cable)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Single Arm Pushdown
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Walking Lunge
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Skull Crusher
4
12 reps
-
3
Hammer Curl
4
10 reps
-
4
Tricep Pushdown (Cable)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Single Arm Pushdown
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Walking Lunge
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Skull Crusher
4
12 reps
-
3
Hammer Curl
4
10 reps
-
4
Tricep Pushdown (Cable)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Single Arm Pushdown
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Walking Lunge
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Skull Crusher
4
12 reps
-
3
Hammer Curl
4
10 reps
-
4
Tricep Pushdown (Cable)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Single Arm Pushdown
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Walking Lunge
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Skull Crusher
4
12 reps
-
3
Hammer Curl
4
10 reps
-
4
Tricep Pushdown (Cable)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Single Arm Pushdown
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Walking Lunge
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Skull Crusher
4
12 reps
-
3
Hammer Curl
4
10 reps
-
4
Tricep Pushdown (Cable)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Single Arm Pushdown
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Walking Lunge
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Skull Crusher
4
12 reps
-
3
Hammer Curl
4
10 reps
-
4
Tricep Pushdown (Cable)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Single Arm Pushdown
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Walking Lunge
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Skull Crusher
4
12 reps
-
3
Hammer Curl
4
10 reps
-
4
Tricep Pushdown (Cable)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Single Arm Pushdown
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Walking Lunge
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Skull Crusher
4
12 reps
-
3
Hammer Curl
4
10 reps
-
4
Tricep Pushdown (Cable)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Single Arm Pushdown
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Walking Lunge
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Skull Crusher
4
12 reps
-
3
Hammer Curl
4
10 reps
-
4
Tricep Pushdown (Cable)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Single Arm Pushdown
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Walking Lunge
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Side Crunch (Cable)
3
10 reps
-
6
Cable Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Side Crunch (Cable)
3
10 reps
-
6
Cable Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Side Crunch (Cable)
3
10 reps
-
6
Cable Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Side Crunch (Cable)
3
10 reps
-
6
Cable Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Side Crunch (Cable)
3
10 reps
-
6
Cable Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Side Crunch (Cable)
3
10 reps
-
6
Cable Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Side Crunch (Cable)
3
10 reps
-
6
Cable Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Side Crunch (Cable)
3
10 reps
-
6
Cable Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Side Crunch (Cable)
3
10 reps
-
6
Cable Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Side Crunch (Cable)
3
10 reps
-
6
Cable Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Side Crunch (Cable)
3
10 reps
-
6
Cable Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Side Crunch (Cable)
3
10 reps
-
6
Cable Crunch
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
2 Sets
2 Sets
1 Set
10 Reps
6 Reps
8 Reps
-
-
-
3
Dip (Assisted)
4 Sets
10 Reps
-
4
Pec Deck (Machine)
3 Sets
12 Reps
-
5
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
-
7
Walking Lunge
1 Set
-
Day 2
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
10 Reps
6 Reps
8 Reps
-
-
-
2
Pull-Up (Assisted)
4 Sets
10 Reps
-
3
T-Bar Row
4 Sets
12 Reps
-
4
Seated Row (Cable)
4 Sets
12 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Bicep Curl (Cable)
4 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
2 Sets
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
-
-
-
-
-
2
Lying Leg Curl
7 Sets
10 Reps
-
3
Leg Extension
7 Sets
10 Reps
-
4
Standing Calf Raise
8 Sets
10 Reps
-
5
Walking Lunge
1 Set
-
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
-
-
-
-
-
2
Arnold Press
4 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
4
Chin-Up (Assisted)
4 Sets
10 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
6
Farmer's Walk (Weighted)
3 Sets
1 Reps
-
7
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
-
8
Prowler Push
1 Set
3 mins
-
Day 5
1
Bicep Curl (Barbell)
4 Sets
12 Reps
-
2
Skull Crusher
4 Sets
12 Reps
-
3
Hammer Curl
4 Sets
10 Reps
-
4
Tricep Pushdown (Cable)
4 Sets
10 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
-
7
Single Arm Pushdown
3 Sets
10 Reps
-
8
Bicep Curl (Cable)
3 Sets
10 Reps
-
9
Walking Lunge
1 Set
1 Reps
-
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Front Squat (Barbell)
3 Sets
10 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Side Crunch (Cable)
3 Sets
10 Reps
-
6
Cable Crunch
3 Sets
10 Reps
-