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Hello world

by Gaurav N.
1 athletes joined

Program Description

To build muscle and strength together

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 11, 2024 06:04
  • Last Edited
    Jun 18, 2025 08:57

Summary

Welcome to "Hello World," a comprehensive 12-week program designed to elevate your strength and conditioning. With five training days each week, you'll tackle a variety of compound and isolation exercises, including barbell squats, deadlifts, and bench presses, ensuring a well-rounded approach to muscle development. This program is perfect for those looking to build a solid foundation while pushing their limits. Get ready to transform your physique and unleash your inner strength!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
9.2%
Triceps
9.2%
Upper Back
8.6%
Hamstrings
8.6%
Biceps
8.6%
Abs
7.9%
Glutes
7.6%
Chest
7.5%
Front Delts
7%
Lats
5.5%
Middle Delts
5.5%
Forearms
4.9%
Lower Back
4.5%
Rear Delts
3.7%
Adductors
1.6%
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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
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Seated Hamstring Curl
2
6-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Seated Hamstring Curl
2
6-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Seated Hamstring Curl
2
6-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Seated Hamstring Curl
2
6-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Seated Hamstring Curl
2
6-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Seated Hamstring Curl
2
6-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Seated Hamstring Curl
2
6-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Seated Hamstring Curl
2
6-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Seated Hamstring Curl
2
6-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Seated Hamstring Curl
2
6-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Seated Hamstring Curl
2
6-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Seated Hamstring Curl
2
6-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
JM Press
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-12 reps
-
5
Rear Delt Row
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
JM Press
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-12 reps
-
5
Rear Delt Row
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
JM Press
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-12 reps
-
5
Rear Delt Row
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
JM Press
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-12 reps
-
5
Rear Delt Row
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
JM Press
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-12 reps
-
5
Rear Delt Row
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
JM Press
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-12 reps
-
5
Rear Delt Row
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
JM Press
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-12 reps
-
5
Rear Delt Row
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
JM Press
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-12 reps
-
5
Rear Delt Row
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
JM Press
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-12 reps
-
5
Rear Delt Row
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
JM Press
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-12 reps
-
5
Rear Delt Row
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
JM Press
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-12 reps
-
5
Rear Delt Row
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
JM Press
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-12 reps
-
5
Rear Delt Row
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
-
2
Hammer Curl
2
8-12 reps
-
3
Wrist Curls
4
6-8 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
5
Upright Row (Barbell)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
-
2
Hammer Curl
2
8-12 reps
-
3
Wrist Curls
4
6-8 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
5
Upright Row (Barbell)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
-
2
Hammer Curl
2
8-12 reps
-
3
Wrist Curls
4
6-8 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
5
Upright Row (Barbell)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
-
2
Hammer Curl
2
8-12 reps
-
3
Wrist Curls
4
6-8 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
5
Upright Row (Barbell)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
-
2
Hammer Curl
2
8-12 reps
-
3
Wrist Curls
4
6-8 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
5
Upright Row (Barbell)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
-
2
Hammer Curl
2
8-12 reps
-
3
Wrist Curls
4
6-8 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
5
Upright Row (Barbell)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
-
2
Hammer Curl
2
8-12 reps
-
3
Wrist Curls
4
6-8 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
5
Upright Row (Barbell)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
-
2
Hammer Curl
2
8-12 reps
-
3
Wrist Curls
4
6-8 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
5
Upright Row (Barbell)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
-
2
Hammer Curl
2
8-12 reps
-
3
Wrist Curls
4
6-8 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
5
Upright Row (Barbell)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
-
2
Hammer Curl
2
8-12 reps
-
3
Wrist Curls
4
6-8 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
5
Upright Row (Barbell)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
-
2
Hammer Curl
2
8-12 reps
-
3
Wrist Curls
4
6-8 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
5
Upright Row (Barbell)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
-
2
Hammer Curl
2
8-12 reps
-
3
Wrist Curls
4
6-8 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
5
Upright Row (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Good Morning
2
6-8 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Cable Crunch
3
8-12 reps
-
5
Side Bend (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Good Morning
2
6-8 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Cable Crunch
3
8-12 reps
-
5
Side Bend (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Good Morning
2
6-8 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Cable Crunch
3
8-12 reps
-
5
Side Bend (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Good Morning
2
6-8 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Cable Crunch
3
8-12 reps
-
5
Side Bend (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Good Morning
2
6-8 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Cable Crunch
3
8-12 reps
-
5
Side Bend (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Good Morning
2
6-8 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Cable Crunch
3
8-12 reps
-
5
Side Bend (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Good Morning
2
6-8 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Cable Crunch
3
8-12 reps
-
5
Side Bend (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Good Morning
2
6-8 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Cable Crunch
3
8-12 reps
-
5
Side Bend (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Good Morning
2
6-8 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Cable Crunch
3
8-12 reps
-
5
Side Bend (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Good Morning
2
6-8 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Cable Crunch
3
8-12 reps
-
5
Side Bend (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Good Morning
2
6-8 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Cable Crunch
3
8-12 reps
-
5
Side Bend (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
65%
2
Good Morning
2
6-8 reps
-
3
Bent Over Row (Barbell)
3
6-8 reps
-
4
Cable Crunch
3
8-12 reps
-
5
Side Bend (Dumbbell)
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
70%
2
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
6-8 reps
-
4
Lat Prayer
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
70%
2
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
6-8 reps
-
4
Lat Prayer
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
70%
2
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
6-8 reps
-
4
Lat Prayer
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
70%
2
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
6-8 reps
-
4
Lat Prayer
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
70%
2
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
6-8 reps
-
4
Lat Prayer
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
70%
2
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
6-8 reps
-
4
Lat Prayer
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
70%
2
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
6-8 reps
-
4
Lat Prayer
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
70%
2
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
6-8 reps
-
4
Lat Prayer
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
70%
2
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
6-8 reps
-
4
Lat Prayer
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
70%
2
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
6-8 reps
-
4
Lat Prayer
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
70%
2
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
6-8 reps
-
4
Lat Prayer
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
70%
2
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
6-8 reps
-
4
Lat Prayer
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
80%
90%
75%
65%
2
Seated Hamstring Curl
2 Sets
6-12 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
6-12 Reps
-
4
Leg Extension
2 Sets
6-12 Reps
-
5
Cable Crunch
2 Sets
8-12 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
80%
90%
75%
65%
2
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
-
3
JM Press
2 Sets
6-8 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
-
5
Rear Delt Row
2 Sets
6-12 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
80%
90%
75%
65%
2
Good Morning
2 Sets
6-8 Reps
-
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
-
4
Cable Crunch
3 Sets
8-12 Reps
-
5
Side Bend (Dumbbell)
2 Sets
6-8 Reps
-
Day 3
1
Bicep Curl (Barbell)
3 Sets
6-8 Reps
-
2
Hammer Curl
2 Sets
8-12 Reps
-
3
Wrist Curls
4 Sets
6-8 Reps
-
4
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
-
5
Upright Row (Barbell)
3 Sets
6-8 Reps
-
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
70%
2
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
-
4
Lat Prayer
3 Sets
6-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
-