5.0
(1 rating)
Program Description
Be strong
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedOct 16, 2024 12:37
- Last EditedOct 23, 2024 10:54
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
Triceps
11.4%
Biceps
8.7%
Hamstrings
8.7%
Upper Back
8.4%
Chest
8.2%
Quadriceps
8%
Front Delts
6.9%
Lats
6.5%
Glutes
6%
Rear Delts
5.9%
Middle Delts
5%
Neck
4.9%
Lower Back
4.3%
Calves
2.9%
Abs
1.7%
Forearms
1.3%
Adductors
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
1A
Bench Press (Barbell)
1
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
12 reps
-
2A
Seated Overhead Press (Barbell)
1
1
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
1
12 reps
-
2C
Neck Extension
1
12 reps
-
3A
Single Arm Overhead Tricep Extension
1
10 reps
-
3B
Standing Calf Raise
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
12 reps
-
2A
Seated Overhead Press (Barbell)
1
1
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
1
12 reps
-
2C
Neck Extension
1
12 reps
-
3A
Single Arm Overhead Tricep Extension
1
10 reps
-
3B
Standing Calf Raise
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
12 reps
-
2A
Seated Overhead Press (Barbell)
1
1
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
1
12 reps
-
2C
Neck Extension
1
12 reps
-
3A
Single Arm Overhead Tricep Extension
1
10 reps
-
3B
Standing Calf Raise
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
12 reps
-
2A
Seated Overhead Press (Barbell)
1
1
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
1
12 reps
-
2C
Neck Extension
1
12 reps
-
3A
Single Arm Overhead Tricep Extension
1
10 reps
-
3B
Standing Calf Raise
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
12 reps
-
2A
Seated Overhead Press (Barbell)
1
1
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
1
12 reps
-
2C
Neck Extension
1
12 reps
-
3A
Single Arm Overhead Tricep Extension
1
10 reps
-
3B
Standing Calf Raise
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
12 reps
-
2A
Seated Overhead Press (Barbell)
1
1
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
1
12 reps
-
2C
Neck Extension
1
12 reps
-
3A
Single Arm Overhead Tricep Extension
1
10 reps
-
3B
Standing Calf Raise
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
12 reps
-
2A
Seated Overhead Press (Barbell)
1
1
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
1
12 reps
-
2C
Neck Extension
1
12 reps
-
3A
Single Arm Overhead Tricep Extension
1
10 reps
-
3B
Standing Calf Raise
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
12 reps
-
2A
Seated Overhead Press (Barbell)
1
1
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
1
12 reps
-
2C
Neck Extension
1
12 reps
-
3A
Single Arm Overhead Tricep Extension
1
10 reps
-
3B
Standing Calf Raise
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
12 reps
-
2A
Seated Overhead Press (Barbell)
1
1
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
1
12 reps
-
2C
Neck Extension
1
12 reps
-
3A
Single Arm Overhead Tricep Extension
1
10 reps
-
3B
Standing Calf Raise
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
12 reps
-
2A
Seated Overhead Press (Barbell)
1
1
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
1
12 reps
-
2C
Neck Extension
1
12 reps
-
3A
Single Arm Overhead Tricep Extension
1
10 reps
-
3B
Standing Calf Raise
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
12 reps
-
2A
Seated Overhead Press (Barbell)
1
1
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
1
12 reps
-
2C
Neck Extension
1
12 reps
-
3A
Single Arm Overhead Tricep Extension
1
10 reps
-
3B
Standing Calf Raise
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
12 reps
-
2A
Seated Overhead Press (Barbell)
1
1
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
1
12 reps
-
2C
Neck Extension
1
12 reps
-
3A
Single Arm Overhead Tricep Extension
1
10 reps
-
3B
Standing Calf Raise
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
1
15 reps
-
2A
Standing Calf Raise
1
15 reps
-
2B
Leg Curl
1
25 reps
-
3
Leg Extension
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
1
15 reps
-
2A
Standing Calf Raise
1
15 reps
-
2B
Leg Curl
1
25 reps
-
3
Leg Extension
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
1
15 reps
-
2A
Standing Calf Raise
1
15 reps
-
2B
Leg Curl
1
25 reps
-
3
Leg Extension
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
1
15 reps
-
2A
Standing Calf Raise
1
15 reps
-
2B
Leg Curl
1
25 reps
-
3
Leg Extension
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
1
15 reps
-
2A
Standing Calf Raise
1
15 reps
-
2B
Leg Curl
1
25 reps
-
3
Leg Extension
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
1
15 reps
-
2A
Standing Calf Raise
1
15 reps
-
2B
Leg Curl
1
25 reps
-
3
Leg Extension
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
1
15 reps
-
2A
Standing Calf Raise
1
15 reps
-
2B
Leg Curl
1
25 reps
-
3
Leg Extension
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
1
15 reps
-
2A
Standing Calf Raise
1
15 reps
-
2B
Leg Curl
1
25 reps
-
3
Leg Extension
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
1
15 reps
-
2A
Standing Calf Raise
1
15 reps
-
2B
Leg Curl
1
25 reps
-
3
Leg Extension
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
1
15 reps
-
2A
Standing Calf Raise
1
15 reps
-
2B
Leg Curl
1
25 reps
-
3
Leg Extension
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
1
15 reps
-
2A
Standing Calf Raise
1
15 reps
-
2B
Leg Curl
1
25 reps
-
3
Leg Extension
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
1
15 reps
-
2A
Standing Calf Raise
1
15 reps
-
2B
Leg Curl
1
25 reps
-
3
Leg Extension
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
1
1
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
1
10 reps
15 reps
-
-
2A
Barbell Row
1
1
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
1
15 reps
-
3A
Bicep Curl (Cable)
1
12 reps
-
3B
Hammer Curl
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
1
1
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
1
10 reps
15 reps
-
-
2A
Barbell Row
1
1
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
1
15 reps
-
3A
Bicep Curl (Cable)
1
12 reps
-
3B
Hammer Curl
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
1
1
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
1
10 reps
15 reps
-
-
2A
Barbell Row
1
1
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
1
15 reps
-
3A
Bicep Curl (Cable)
1
12 reps
-
3B
Hammer Curl
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
1
1
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
1
10 reps
15 reps
-
-
2A
Barbell Row
1
1
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
1
15 reps
-
3A
Bicep Curl (Cable)
1
12 reps
-
3B
Hammer Curl
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
1
1
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
1
10 reps
15 reps
-
-
2A
Barbell Row
1
1
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
1
15 reps
-
3A
Bicep Curl (Cable)
1
12 reps
-
3B
Hammer Curl
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
1
1
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
1
10 reps
15 reps
-
-
2A
Barbell Row
1
1
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
1
15 reps
-
3A
Bicep Curl (Cable)
1
12 reps
-
3B
Hammer Curl
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
1
1
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
1
10 reps
15 reps
-
-
2A
Barbell Row
1
1
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
1
15 reps
-
3A
Bicep Curl (Cable)
1
12 reps
-
3B
Hammer Curl
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
1
1
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
1
10 reps
15 reps
-
-
2A
Barbell Row
1
1
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
1
15 reps
-
3A
Bicep Curl (Cable)
1
12 reps
-
3B
Hammer Curl
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
1
1
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
1
10 reps
15 reps
-
-
2A
Barbell Row
1
1
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
1
15 reps
-
3A
Bicep Curl (Cable)
1
12 reps
-
3B
Hammer Curl
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
1
1
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
1
10 reps
15 reps
-
-
2A
Barbell Row
1
1
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
1
15 reps
-
3A
Bicep Curl (Cable)
1
12 reps
-
3B
Hammer Curl
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
1
1
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
1
10 reps
15 reps
-
-
2A
Barbell Row
1
1
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
1
15 reps
-
3A
Bicep Curl (Cable)
1
12 reps
-
3B
Hammer Curl
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
1
1
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
1
10 reps
15 reps
-
-
2A
Barbell Row
1
1
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
1
15 reps
-
3A
Bicep Curl (Cable)
1
12 reps
-
3B
Hammer Curl
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
1
12 reps
-
2A
JM Press
1
15 reps
-
2B
Decline Push Up
1
20 reps
-
3A
Pullover (Dumbbell)
1
10 reps
-
3B
Lateral Raise (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
1
12 reps
-
2A
JM Press
1
15 reps
-
2B
Decline Push Up
1
20 reps
-
2C
Neck Extension
1
10 reps
-
3
Lateral Raise (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
1
12 reps
-
2A
JM Press
1
15 reps
-
2B
Decline Push Up
1
20 reps
-
2C
Neck Extension
1
10 reps
-
3
Lateral Raise (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
1
12 reps
-
2A
JM Press
1
15 reps
-
2B
Decline Push Up
1
20 reps
-
2C
Neck Extension
1
10 reps
-
3
Lateral Raise (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
1
12 reps
-
2A
JM Press
1
15 reps
-
2B
Decline Push Up
1
20 reps
-
2C
Neck Extension
1
10 reps
-
3
Lateral Raise (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
1
12 reps
-
2A
JM Press
1
15 reps
-
2B
Decline Push Up
1
20 reps
-
2C
Neck Extension
1
10 reps
-
3
Lateral Raise (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
1
12 reps
-
2A
JM Press
1
15 reps
-
2B
Decline Push Up
1
20 reps
-
2C
Neck Extension
1
10 reps
-
3
Lateral Raise (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
1
12 reps
-
2A
JM Press
1
15 reps
-
2B
Decline Push Up
1
20 reps
-
2C
Neck Extension
1
10 reps
-
3
Lateral Raise (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
1
12 reps
-
2A
JM Press
1
15 reps
-
2B
Decline Push Up
1
20 reps
-
2C
Neck Extension
1
10 reps
-
3
Lateral Raise (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
1
12 reps
-
2A
JM Press
1
15 reps
-
2B
Decline Push Up
1
20 reps
-
2C
Neck Extension
1
10 reps
-
3
Lateral Raise (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
1
12 reps
-
2A
JM Press
1
15 reps
-
2B
Decline Push Up
1
20 reps
-
2C
Neck Extension
1
10 reps
-
3
Lateral Raise (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
1
12 reps
-
2A
JM Press
1
15 reps
-
2B
Decline Push Up
1
20 reps
-
2C
Neck Extension
1
10 reps
-
3
Lateral Raise (Dumbbell)
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
1
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
1
10 reps
-
2A
Leg Curl
1
25 reps
-
2B
Neck Extension
1
10 reps
-
3A
Leg Extension
1
25 reps
-
3B
Rear Delt Fly (Cable)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
1
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
1
10 reps
-
2A
Leg Curl
1
25 reps
-
2B
Neck Extension
1
10 reps
-
3A
Leg Extension
1
25 reps
-
3B
Rear Delt Fly (Cable)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
1
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
1
10 reps
-
2A
Leg Curl
1
25 reps
-
2B
Neck Extension
1
10 reps
-
3A
Leg Extension
1
25 reps
-
3B
Rear Delt Fly (Cable)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
1
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
1
10 reps
-
2A
Leg Curl
1
25 reps
-
2B
Neck Extension
1
10 reps
-
3A
Leg Extension
1
25 reps
-
3B
Rear Delt Fly (Cable)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
1
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
1
10 reps
-
2A
Leg Curl
1
25 reps
-
2B
Neck Extension
1
10 reps
-
3A
Leg Extension
1
25 reps
-
3B
Rear Delt Fly (Cable)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
1
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
1
10 reps
-
2A
Leg Curl
1
25 reps
-
2B
Neck Extension
1
10 reps
-
3A
Leg Extension
1
25 reps
-
3B
Rear Delt Fly (Cable)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
1
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
1
10 reps
-
2A
Leg Curl
1
25 reps
-
2B
Neck Extension
1
10 reps
-
3A
Leg Extension
1
25 reps
-
3B
Rear Delt Fly (Cable)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
1
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
1
10 reps
-
2A
Leg Curl
1
25 reps
-
2B
Neck Extension
1
10 reps
-
3A
Leg Extension
1
25 reps
-
3B
Rear Delt Fly (Cable)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
1
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
1
10 reps
-
2A
Leg Curl
1
25 reps
-
2B
Neck Extension
1
10 reps
-
3A
Leg Extension
1
25 reps
-
3B
Rear Delt Fly (Cable)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
1
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
1
10 reps
-
2A
Leg Curl
1
25 reps
-
2B
Neck Extension
1
10 reps
-
3A
Leg Extension
1
25 reps
-
3B
Rear Delt Fly (Cable)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
1
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
1
10 reps
-
2A
Leg Curl
1
25 reps
-
2B
Neck Extension
1
10 reps
-
3A
Leg Extension
1
25 reps
-
3B
Rear Delt Fly (Cable)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
1
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
1
10 reps
-
2A
Leg Curl
1
25 reps
-
2B
Neck Extension
1
10 reps
-
3A
Leg Extension
1
25 reps
-
3B
Rear Delt Fly (Cable)
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
20 reps
-
1B
Preacher Curl (EZ Bar)
1
10 reps
-
2A
Rack Pull (Barbell)
1
10 reps
-
2B
Good Morning
1
10 reps
-
3A
Incline Curl (Dumbbell)
1
10 reps
-
3B
Face Pull
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
20 reps
-
1B
Preacher Curl (EZ Bar)
1
10 reps
-
2A
Rack Pull (Barbell)
1
10 reps
-
2B
Good Morning
1
10 reps
-
3A
Incline Curl (Dumbbell)
1
10 reps
-
3B
Face Pull
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
20 reps
-
1B
Preacher Curl (EZ Bar)
1
10 reps
-
2A
Rack Pull (Barbell)
1
10 reps
-
2B
Good Morning
1
10 reps
-
3A
Incline Curl (Dumbbell)
1
10 reps
-
3B
Face Pull
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
20 reps
-
1B
Preacher Curl (EZ Bar)
1
10 reps
-
2A
Rack Pull (Barbell)
1
10 reps
-
2B
Good Morning
1
10 reps
-
3A
Incline Curl (Dumbbell)
1
10 reps
-
3B
Face Pull
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
20 reps
-
1B
Preacher Curl (EZ Bar)
1
10 reps
-
2A
Rack Pull (Barbell)
1
10 reps
-
2B
Good Morning
1
10 reps
-
3A
Incline Curl (Dumbbell)
1
10 reps
-
3B
Face Pull
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
20 reps
-
1B
Preacher Curl (EZ Bar)
1
10 reps
-
2A
Rack Pull (Barbell)
1
10 reps
-
2B
Good Morning
1
10 reps
-
3A
Incline Curl (Dumbbell)
1
10 reps
-
3B
Face Pull
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
20 reps
-
1B
Preacher Curl (EZ Bar)
1
10 reps
-
2A
Rack Pull (Barbell)
1
10 reps
-
2B
Good Morning
1
10 reps
-
3A
Incline Curl (Dumbbell)
1
10 reps
-
3B
Face Pull
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
20 reps
-
1B
Preacher Curl (EZ Bar)
1
10 reps
-
2A
Rack Pull (Barbell)
1
10 reps
-
2B
Good Morning
1
10 reps
-
3A
Incline Curl (Dumbbell)
1
10 reps
-
3B
Face Pull
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
20 reps
-
1B
Preacher Curl (EZ Bar)
1
10 reps
-
2A
Rack Pull (Barbell)
1
10 reps
-
2B
Good Morning
1
10 reps
-
3A
Incline Curl (Dumbbell)
1
10 reps
-
3B
Face Pull
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
20 reps
-
1B
Preacher Curl (EZ Bar)
1
10 reps
-
2A
Rack Pull (Barbell)
1
10 reps
-
2B
Good Morning
1
10 reps
-
3A
Incline Curl (Dumbbell)
1
10 reps
-
3B
Face Pull
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
20 reps
-
1B
Preacher Curl (EZ Bar)
1
10 reps
-
2A
Rack Pull (Barbell)
1
10 reps
-
2B
Good Morning
1
10 reps
-
3A
Incline Curl (Dumbbell)
1
10 reps
-
3B
Face Pull
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
1
20 reps
-
1B
Preacher Curl (EZ Bar)
1
10 reps
-
2A
Rack Pull (Barbell)
1
10 reps
-
2B
Good Morning
1
10 reps
-
3A
Incline Curl (Dumbbell)
1
10 reps
-
3B
Face Pull
1
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)2 Sets
1 Set
1 Set
10 Reps
20 Reps
12 Reps
-
-
-
1B
Tricep Pushdown (Cable)4 Sets
12 Reps
-
2A
Seated Overhead Press (Barbell)1 Set
3 Sets
10 Reps
15 Reps
-
-
2B
Lateral Raise (Dumbbell)4 Sets
12 Reps
-
2C
Neck Extension4 Sets
12 Reps
-
3A
Single Arm Overhead Tricep Extension4 Sets
10 Reps
-
3B
Standing Calf Raise4 Sets
15 Reps
-
Day 2
1A
Safety Bar Squat2 Sets
2 Sets
10 Reps
12 Reps
-
-
1B
Rear Delt Fly (Cable)3 Sets
15 Reps
-
2A
Standing Calf Raise3 Sets
15 Reps
-
2B
Leg Curl4 Sets
25 Reps
-
3
Leg Extension4 Sets
25 Reps
-
Day 3
1A
Underhand Lat Pulldown2 Sets
2 Sets
10 Reps
12 Reps
-
-
1B
Bicep Curl (Barbell)1 Set
3 Sets
10 Reps
15 Reps
-
-
2A
Barbell Row2 Sets
2 Sets
10 Reps
12 Reps
-
-
2B
Straight Arm Pulldown4 Sets
15 Reps
-
3A
Bicep Curl (Cable)4 Sets
12 Reps
-
3B
Hammer Curl4 Sets
10 Reps
-
Day 5
1A
Romanian Deadlift (Barbell)1 Set
3 Sets
10 Reps
15 Reps
-
-
1B
Bulgarian Split Squat (Dumbbell)4 Sets
10 Reps
-
2A
Leg Curl4 Sets
25 Reps
-
2B
Neck Extension4 Sets
10 Reps
-
3A
Leg Extension4 Sets
25 Reps
-
3B
Rear Delt Fly (Cable)4 Sets
10 Reps
-
Day 6
1A
Lat Pulldown (Single Arm)4 Sets
20 Reps
-
1B
Preacher Curl (EZ Bar)4 Sets
10 Reps
-
2A
Rack Pull (Barbell)4 Sets
10 Reps
-
2B
Good Morning4 Sets
10 Reps
-
3A
Incline Curl (Dumbbell)4 Sets
10 Reps
-
3B
Face Pull4 Sets
10 Reps
-
Day 4
1A
Incline Bench Press (Barbell)1 Set
3 Sets
10 Reps
15 Reps
-
-
1B
Decline Bench Press (Dumbbell)4 Sets
12 Reps
-
2A
JM Press4 Sets
15 Reps
-
2B
Decline Push Up5 Sets
20 Reps
-
3A
Pullover (Dumbbell)4 Sets
10 Reps
-
3B
Lateral Raise (Dumbbell)4 Sets
12 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
First name Last nameAge 23, Man
9 months ago
7 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I made this program to really hit everything effectively. I’m on a significant cut right now so I’d often hit more accessory lifts than focusing on the compounds