logo
BoostcampPNG

Weak Point Warfare: 12 Weeks to Balance

by Michael_Hook_760923

Program Description

Weak Point Warfare: 12 Weeks to Balance is a tactical bodybuilding cut designed to eliminate your physique's weakest links. This isn't just about losing fat - it's about forging symmetry, correcting imbalances, and enhancing definition where you need it most. Each week strategically targets uderdeveloped muscle groups with tailored intensity techniques, all while driving fat loss and maintaining lean mass. You'll focus through focused hypertrophy sessions, precision conditioning and recovery protocols that priortise performance and aesthetics. whether you're lagging in delts, hamstrings or back thickness, this 12-week mission will expose the flaws - and eliminate them. The goal: Bring a balance to your frame, strip away the excess, and unveil your most complete physique to date.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 31, 2025 04:06
  • Last Edited
    Jun 02, 2025 07:56
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)
4
6-10 reps
-
2
One Arm Lateral Raise (Cable)
4
12-15 reps
-
3
Incline Chest Press (Machine)
3
10-12 reps
-
4
Cable Y Raise
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Chest Press (Machine)
3
12-15 reps
-
7
Tricep Kickback
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
One Arm Lateral Raise (Cable)
4
12-15 reps
-
3
Incline Chest Press (Machine)
3
10-12 reps
-
4
Cable Y Raise
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Chest Press (Machine)
3
12-15 reps
-
7
Tricep Kickback
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
One Arm Lateral Raise (Cable)
4
12-15 reps
-
3
Incline Chest Press (Machine)
3
10-12 reps
-
4
Cable Y Raise
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Chest Press (Machine)
3
12-15 reps
-
7
Tricep Kickback
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
One Arm Lateral Raise (Cable)
4
12-15 reps
-
3
Incline Chest Press (Machine)
3
10-12 reps
-
4
Cable Y Raise
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Chest Press (Machine)
3
12-15 reps
-
7
Tricep Kickback
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
One Arm Lateral Raise (Cable)
4
12-15 reps
-
3
Incline Chest Press (Machine)
3
10-12 reps
-
4
Cable Y Raise
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Chest Press (Machine)
3
12-15 reps
-
7
Tricep Kickback
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
One Arm Lateral Raise (Cable)
4
12-15 reps
-
3
Incline Chest Press (Machine)
3
10-12 reps
-
4
Cable Y Raise
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Chest Press (Machine)
3
12-15 reps
-
7
Tricep Kickback
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
One Arm Lateral Raise (Cable)
4
12-15 reps
-
3
Incline Chest Press (Machine)
3
10-12 reps
-
4
Cable Y Raise
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Chest Press (Machine)
3
12-15 reps
-
7
Tricep Kickback
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
One Arm Lateral Raise (Cable)
4
12-15 reps
-
3
Incline Chest Press (Machine)
3
10-12 reps
-
4
Cable Y Raise
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Chest Press (Machine)
3
12-15 reps
-
7
Tricep Kickback
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
One Arm Lateral Raise (Cable)
4
12-15 reps
-
3
Incline Chest Press (Machine)
3
10-12 reps
-
4
Cable Y Raise
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Chest Press (Machine)
3
12-15 reps
-
7
Tricep Kickback
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
One Arm Lateral Raise (Cable)
4
12-15 reps
-
3
Incline Chest Press (Machine)
3
10-12 reps
-
4
Cable Y Raise
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Chest Press (Machine)
3
12-15 reps
-
7
Tricep Kickback
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
One Arm Lateral Raise (Cable)
4
12-15 reps
-
3
Incline Chest Press (Machine)
3
10-12 reps
-
4
Cable Y Raise
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Chest Press (Machine)
3
12-15 reps
-
7
Tricep Kickback
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
One Arm Lateral Raise (Cable)
4
12-15 reps
-
3
Incline Chest Press (Machine)
3
10-12 reps
-
4
Cable Y Raise
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Chest Press (Machine)
3
12-15 reps
-
7
Tricep Kickback
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15-20 reps
-
2
Barbell Drag Curl
4
8-10 reps
-
3
Wide Grip Lat Pulldown
4
10-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
10-12 reps
-
8
Shrug (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15-20 reps
-
2
Barbell Drag Curl
4
8-10 reps
-
3
Wide Grip Lat Pulldown
4
10-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
10-12 reps
-
8
Shrug (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15-20 reps
-
2
Barbell Drag Curl
4
8-10 reps
-
3
Wide Grip Lat Pulldown
4
10-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
10-12 reps
-
8
Shrug (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15-20 reps
-
2
Barbell Drag Curl
4
8-10 reps
-
3
Wide Grip Lat Pulldown
4
10-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
10-12 reps
-
8
Shrug (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15-20 reps
-
2
Barbell Drag Curl
4
8-10 reps
-
3
Wide Grip Lat Pulldown
4
10-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
10-12 reps
-
8
Shrug (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15-20 reps
-
2
Barbell Drag Curl
4
8-10 reps
-
3
Wide Grip Lat Pulldown
4
10-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
10-12 reps
-
8
Shrug (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15-20 reps
-
2
Barbell Drag Curl
4
8-10 reps
-
3
Wide Grip Lat Pulldown
4
10-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
10-12 reps
-
8
Shrug (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15-20 reps
-
2
Barbell Drag Curl
4
8-10 reps
-
3
Wide Grip Lat Pulldown
4
10-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
10-12 reps
-
8
Shrug (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15-20 reps
-
2
Barbell Drag Curl
4
8-10 reps
-
3
Wide Grip Lat Pulldown
4
10-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
10-12 reps
-
8
Shrug (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15-20 reps
-
2
Barbell Drag Curl
4
8-10 reps
-
3
Wide Grip Lat Pulldown
4
10-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
10-12 reps
-
8
Shrug (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15-20 reps
-
2
Barbell Drag Curl
4
8-10 reps
-
3
Wide Grip Lat Pulldown
4
10-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
10-12 reps
-
8
Shrug (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15-20 reps
-
2
Barbell Drag Curl
4
8-10 reps
-
3
Wide Grip Lat Pulldown
4
10-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
10-12 reps
-
8
Shrug (Barbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Deficit Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2
Step-Up (Weighted)
3
10-12 reps
-
3
Standing Hamstring Curl
4
10-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
7
Tibialis Raise
3
20-25 reps
-
8
Reverse Sled Drag
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Deficit Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2
Step-Up (Weighted)
3
10-12 reps
-
3
Standing Hamstring Curl
4
10-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
7
Tibialis Raise
3
20-25 reps
-
8
Reverse Sled Drag
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Deficit Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2
Step-Up (Weighted)
3
10-12 reps
-
3
Standing Hamstring Curl
4
10-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
7
Tibialis Raise
3
20-25 reps
-
8
Reverse Sled Drag
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Deficit Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2
Step-Up (Weighted)
3
10-12 reps
-
3
Standing Hamstring Curl
4
10-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
7
Tibialis Raise
3
20-25 reps
-
8
Reverse Sled Drag
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Deficit Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2
Step-Up (Weighted)
3
10-12 reps
-
3
Standing Hamstring Curl
4
10-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
7
Tibialis Raise
3
20-25 reps
-
8
Reverse Sled Drag
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Deficit Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2
Step-Up (Weighted)
3
10-12 reps
-
3
Standing Hamstring Curl
4
10-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
7
Tibialis Raise
3
20-25 reps
-
8
Reverse Sled Drag
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Deficit Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2
Step-Up (Weighted)
3
10-12 reps
-
3
Standing Hamstring Curl
4
10-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
7
Tibialis Raise
3
20-25 reps
-
8
Reverse Sled Drag
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Deficit Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2
Step-Up (Weighted)
3
10-12 reps
-
3
Standing Hamstring Curl
4
10-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
7
Tibialis Raise
3
20-25 reps
-
8
Reverse Sled Drag
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Deficit Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2
Step-Up (Weighted)
3
10-12 reps
-
3
Standing Hamstring Curl
4
10-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
7
Tibialis Raise
3
20-25 reps
-
8
Reverse Sled Drag
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Deficit Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2
Step-Up (Weighted)
3
10-12 reps
-
3
Standing Hamstring Curl
4
10-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
7
Tibialis Raise
3
20-25 reps
-
8
Reverse Sled Drag
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Deficit Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2
Step-Up (Weighted)
3
10-12 reps
-
3
Standing Hamstring Curl
4
10-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
7
Tibialis Raise
3
20-25 reps
-
8
Reverse Sled Drag
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Deficit Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2
Step-Up (Weighted)
3
10-12 reps
-
3
Standing Hamstring Curl
4
10-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
7
Tibialis Raise
3
20-25 reps
-
8
Reverse Sled Drag
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
4
15-20 reps
-
2
Incline Bench Press (Smith Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Decline Push Up
3
AMRAP
-
5
Single Arm Overhead Tricep Extension
4
10-12 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
8
Rear Delt Row
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
4
15-20 reps
-
2
Incline Bench Press (Smith Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Decline Push Up
3
AMRAP
-
5
Single Arm Overhead Tricep Extension
4
10-12 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
8
Rear Delt Row
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
4
15-20 reps
-
2
Incline Bench Press (Smith Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Decline Push Up
3
AMRAP
-
5
Single Arm Overhead Tricep Extension
4
10-12 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
8
Rear Delt Row
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
4
15-20 reps
-
2
Incline Bench Press (Smith Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Decline Push Up
3
AMRAP
-
5
Single Arm Overhead Tricep Extension
4
10-12 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
8
Rear Delt Row
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
4
15-20 reps
-
2
Incline Bench Press (Smith Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Decline Push Up
3
AMRAP
-
5
Single Arm Overhead Tricep Extension
4
10-12 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
8
Rear Delt Row
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
4
15-20 reps
-
2
Incline Bench Press (Smith Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Decline Push Up
3
AMRAP
-
5
Single Arm Overhead Tricep Extension
4
10-12 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
8
Rear Delt Row
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
4
15-20 reps
-
2
Incline Bench Press (Smith Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Decline Push Up
3
AMRAP
-
5
Single Arm Overhead Tricep Extension
4
10-12 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
8
Rear Delt Row
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
4
15-20 reps
-
2
Incline Bench Press (Smith Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Decline Push Up
3
AMRAP
-
5
Single Arm Overhead Tricep Extension
4
10-12 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
8
Rear Delt Row
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
4
15-20 reps
-
2
Incline Bench Press (Smith Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Decline Push Up
3
AMRAP
-
5
Single Arm Overhead Tricep Extension
4
10-12 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
8
Rear Delt Row
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
4
15-20 reps
-
2
Incline Bench Press (Smith Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Decline Push Up
3
AMRAP
-
5
Single Arm Overhead Tricep Extension
4
10-12 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
8
Rear Delt Row
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
4
15-20 reps
-
2
Incline Bench Press (Smith Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Decline Push Up
3
AMRAP
-
5
Single Arm Overhead Tricep Extension
4
10-12 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
8
Rear Delt Row
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
4
15-20 reps
-
2
Incline Bench Press (Smith Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Decline Push Up
3
AMRAP
-
5
Single Arm Overhead Tricep Extension
4
10-12 reps
-
6
Dip (Weighted)
3
8-10 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
8
Rear Delt Row
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Rear Delt Row
4
15 reps
-
2
Face Pull
3
15-20 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Preacher Curl (Dumbbell)
4
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
-
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Tricep Kickback
3
15-20 reps
-
8A
Bicep Curl (Cable)
4
15-20 reps
-
8B
Tricep Pushdown (Cable)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Rear Delt Row
4
15 reps
-
2
Face Pull
3
15-20 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Preacher Curl (Dumbbell)
4
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
-
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Tricep Kickback
3
15-20 reps
-
8A
Bicep Curl (Cable)
4
15-20 reps
-
8B
Tricep Pushdown (Cable)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Rear Delt Row
4
15 reps
-
2
Face Pull
3
15-20 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Preacher Curl (Dumbbell)
4
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
-
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Tricep Kickback
3
15-20 reps
-
8A
Bicep Curl (Cable)
4
15-20 reps
-
8B
Tricep Pushdown (Cable)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Rear Delt Row
4
15 reps
-
2
Face Pull
3
15-20 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Preacher Curl (Dumbbell)
4
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
-
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Tricep Kickback
3
15-20 reps
-
8A
Bicep Curl (Cable)
4
15-20 reps
-
8B
Tricep Pushdown (Cable)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Rear Delt Row
4
15 reps
-
2
Face Pull
3
15-20 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Preacher Curl (Dumbbell)
4
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
-
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Tricep Kickback
3
15-20 reps
-
8A
Bicep Curl (Cable)
4
15-20 reps
-
8B
Tricep Pushdown (Cable)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Rear Delt Row
4
15 reps
-
2
Face Pull
3
15-20 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Preacher Curl (Dumbbell)
4
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
-
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Tricep Kickback
3
15-20 reps
-
8A
Bicep Curl (Cable)
4
15-20 reps
-
8B
Tricep Pushdown (Cable)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Rear Delt Row
4
15 reps
-
2
Face Pull
3
15-20 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Preacher Curl (Dumbbell)
4
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
-
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Tricep Kickback
3
15-20 reps
-
8A
Bicep Curl (Cable)
4
15-20 reps
-
8B
Tricep Pushdown (Cable)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Rear Delt Row
4
15 reps
-
2
Face Pull
3
15-20 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Preacher Curl (Dumbbell)
4
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
-
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Tricep Kickback
3
15-20 reps
-
8A
Bicep Curl (Cable)
4
15-20 reps
-
8B
Tricep Pushdown (Cable)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Rear Delt Row
4
15 reps
-
2
Face Pull
3
15-20 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Preacher Curl (Dumbbell)
4
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
-
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Tricep Kickback
3
15-20 reps
-
8A
Bicep Curl (Cable)
4
15-20 reps
-
8B
Tricep Pushdown (Cable)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Rear Delt Row
4
15 reps
-
2
Face Pull
3
15-20 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Preacher Curl (Dumbbell)
4
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
-
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Tricep Kickback
3
15-20 reps
-
8A
Bicep Curl (Cable)
4
15-20 reps
-
8B
Tricep Pushdown (Cable)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Rear Delt Row
4
15 reps
-
2
Face Pull
3
15-20 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Preacher Curl (Dumbbell)
4
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
-
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Tricep Kickback
3
15-20 reps
-
8A
Bicep Curl (Cable)
4
15-20 reps
-
8B
Tricep Pushdown (Cable)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Rear Delt Row
4
15 reps
-
2
Face Pull
3
15-20 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Preacher Curl (Dumbbell)
4
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
-
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Tricep Kickback
3
15-20 reps
-
8A
Bicep Curl (Cable)
4
15-20 reps
-
8B
Tricep Pushdown (Cable)
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
4
12-15 reps
-
4
Smith Mahince Sissy Squat (Weighted)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
4
10-15 reps
-
6
Wood Chop
3
12-15 reps
-
7
Tibialis Raise
3
20-25 reps
-
8A
Calf Raise (Leg Press)
3
15-20 reps
-
8B
Seated Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
4
12-15 reps
-
4
Smith Mahince Sissy Squat (Weighted)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
4
10-15 reps
-
6
Wood Chop
3
12-15 reps
-
7
Tibialis Raise
3
20-25 reps
-
8A
Calf Raise (Leg Press)
3
15-20 reps
-
8B
Seated Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
4
12-15 reps
-
4
Smith Mahince Sissy Squat (Weighted)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
4
10-15 reps
-
6
Wood Chop
3
12-15 reps
-
7
Tibialis Raise
3
20-25 reps
-
8A
Calf Raise (Leg Press)
3
15-20 reps
-
8B
Seated Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
4
12-15 reps
-
4
Smith Mahince Sissy Squat (Weighted)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
4
10-15 reps
-
6
Wood Chop
3
12-15 reps
-
7
Tibialis Raise
3
20-25 reps
-
8A
Calf Raise (Leg Press)
3
15-20 reps
-
8B
Seated Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
4
12-15 reps
-
4
Smith Mahince Sissy Squat (Weighted)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
4
10-15 reps
-
6
Wood Chop
3
12-15 reps
-
7
Tibialis Raise
3
20-25 reps
-
8A
Calf Raise (Leg Press)
3
15-20 reps
-
8B
Seated Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
4
12-15 reps
-
4
Smith Mahince Sissy Squat (Weighted)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
4
10-15 reps
-
6
Wood Chop
3
12-15 reps
-
7
Tibialis Raise
3
20-25 reps
-
8A
Calf Raise (Leg Press)
3
15-20 reps
-
8B
Seated Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
4
12-15 reps
-
4
Smith Mahince Sissy Squat (Weighted)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
4
10-15 reps
-
6
Wood Chop
3
12-15 reps
-
7
Tibialis Raise
3
20-25 reps
-
8A
Calf Raise (Leg Press)
3
15-20 reps
-
8B
Seated Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
4
12-15 reps
-
4
Smith Mahince Sissy Squat (Weighted)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
4
10-15 reps
-
6
Wood Chop
3
12-15 reps
-
7
Tibialis Raise
3
20-25 reps
-
8A
Calf Raise (Leg Press)
3
15-20 reps
-
8B
Seated Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
4
12-15 reps
-
4
Smith Mahince Sissy Squat (Weighted)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
4
10-15 reps
-
6
Wood Chop
3
12-15 reps
-
7
Tibialis Raise
3
20-25 reps
-
8A
Calf Raise (Leg Press)
3
15-20 reps
-
8B
Seated Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
4
12-15 reps
-
4
Smith Mahince Sissy Squat (Weighted)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
4
10-15 reps
-
6
Wood Chop
3
12-15 reps
-
7
Tibialis Raise
3
20-25 reps
-
8A
Calf Raise (Leg Press)
3
15-20 reps
-
8B
Seated Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
4
12-15 reps
-
4
Smith Mahince Sissy Squat (Weighted)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
4
10-15 reps
-
6
Wood Chop
3
12-15 reps
-
7
Tibialis Raise
3
20-25 reps
-
8A
Calf Raise (Leg Press)
3
15-20 reps
-
8B
Seated Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
4
12-15 reps
-
4
Smith Mahince Sissy Squat (Weighted)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
4
10-15 reps
-
6
Wood Chop
3
12-15 reps
-
7
Tibialis Raise
3
20-25 reps
-
8A
Calf Raise (Leg Press)
3
15-20 reps
-
8B
Seated Calf Raise
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
6-10 Reps
-
2
One Arm Lateral Raise (Cable)
4 Sets
12-15 Reps
-
3
Incline Chest Press (Machine)
3 Sets
10-12 Reps
-
4
Cable Y Raise
3 Sets
10-12 Reps
-
5
Overhead Tricep Extension (Cable)
4 Sets
12-15 Reps
-
6
Chest Press (Machine)
3 Sets
12-15 Reps
-
7
Tricep Kickback
3 Sets
15-20 Reps
-
Day 2
1
Face Pull
4 Sets
15-20 Reps
-
2
Barbell Drag Curl
4 Sets
8-10 Reps
-
3
Wide Grip Lat Pulldown
4 Sets
10-12 Reps
-
4
Chest Supported Row (Machine)
3 Sets
10-12 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
-
6
Rear Delt Fly (Cable)
3 Sets
15-20 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
8
Shrug (Barbell)
3 Sets
12-15 Reps
-
Day 3
1
Smith Machine Deficit Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
-
2
Step-Up (Weighted)
3 Sets
10-12 Reps
-
3
Standing Hamstring Curl
4 Sets
10-15 Reps
-
4
Hip Thrust (Dumbbell)
3 Sets
10-12 Reps
-
5
Standing Calf Raise
4 Sets
12-15 Reps
-
6
Seated Calf Raise
4 Sets
15-20 Reps
-
7
Tibialis Raise
3 Sets
20-25 Reps
-
8
Reverse Sled Drag
2 Sets
20 Reps
-
Day 4
1
Rear Delt Fly (Cable)
4 Sets
15-20 Reps
-
2
Incline Bench Press (Smith Machine)
4 Sets
6-10 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
-
4
Decline Push Up
3 Sets
AMRAP
-
5
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
-
6
Dip (Weighted)
3 Sets
8-10 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
8
Rear Delt Row
3 Sets
12-15 Reps
-
Day 5
1
Chest Supported Rear Delt Row
4 Sets
15 Reps
-
2
Face Pull
3 Sets
15-20 Reps
-
3
Seated Row (Cable)
4 Sets
10-12 Reps
-
4
Preacher Curl (Dumbbell)
4 Sets
10-12 Reps
-
5
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-10 Reps
8-10 Reps
-
-
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
7
Tricep Kickback
3 Sets
15-20 Reps
-
8A
Bicep Curl (Cable)
4 Sets
15-20 Reps
-
8B
Tricep Pushdown (Cable)
4 Sets
15-20 Reps
-
Day 6
1
Front Squat (Barbell)
4 Sets
6-8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
3
Leg Extension
4 Sets
12-15 Reps
-
4
Smith Mahince Sissy Squat (Weighted)
3 Sets
12-15 Reps
-
5
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
-
6
Wood Chop
3 Sets
12-15 Reps
-
7
Tibialis Raise
3 Sets
20-25 Reps
-
8A
Calf Raise (Leg Press)
3 Sets
15-20 Reps
-
8B
Seated Calf Raise
3 Sets
20 Reps
-