Program Description
Be sexy
Program Overview
- LevelBeginner, Intermediate, Advanced, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout100 minutes
- CreatedMay 31, 2024 04:04
- Last EditedSep 16, 2024 11:14
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.
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)
1
3.5 reps
RPE 7.5
2
Overhead Press (Barbell)
1
2
8 reps
6 reps
3
Incline Bench Press (Barbell)
1
4
Lateral Raise (Dumbbell)
3
10 reps
5A
Chest Fly (Machine)
3
10 reps
5B
Rear Delt Fly (Machine)
3
10 reps
6A
Tricep Pushdown (Cable)
2
10 reps
6B
Skull Crusher
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3.5 reps
RPE 7.5
2
Overhead Press (Barbell)
1
2
8 reps
6 reps
3
Incline Bench Press (Barbell)
1
4
Lateral Raise (Dumbbell)
3
10 reps
5A
Chest Fly (Machine)
3
10 reps
5B
Rear Delt Fly (Machine)
3
10 reps
6A
Tricep Pushdown (Cable)
2
10 reps
6B
Skull Crusher
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3.5 reps
RPE 7.5
2
Overhead Press (Barbell)
1
2
8 reps
6 reps
3
Incline Bench Press (Barbell)
1
4
Lateral Raise (Dumbbell)
3
10 reps
5A
Chest Fly (Machine)
3
10 reps
5B
Rear Delt Fly (Machine)
3
10 reps
6A
Tricep Pushdown (Cable)
2
10 reps
6B
Skull Crusher
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3.5 reps
RPE 7.5
2
Overhead Press (Barbell)
1
2
8 reps
6 reps
3
Incline Bench Press (Barbell)
1
4
Lateral Raise (Dumbbell)
3
10 reps
5A
Chest Fly (Machine)
3
10 reps
5B
Rear Delt Fly (Machine)
3
10 reps
6A
Tricep Pushdown (Cable)
2
10 reps
6B
Skull Crusher
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3.5 reps
RPE 7.5
2
Overhead Press (Barbell)
1
2
8 reps
6 reps
3
Incline Bench Press (Barbell)
1
4
Lateral Raise (Dumbbell)
3
10 reps
5A
Chest Fly (Machine)
3
10 reps
5B
Rear Delt Fly (Machine)
3
10 reps
6A
Tricep Pushdown (Cable)
2
10 reps
6B
Skull Crusher
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3.5 reps
RPE 7.5
2
Overhead Press (Barbell)
1
2
8 reps
6 reps
3
Incline Bench Press (Barbell)
1
4
Lateral Raise (Dumbbell)
3
10 reps
5A
Chest Fly (Machine)
3
10 reps
5B
Rear Delt Fly (Machine)
3
10 reps
6A
Tricep Pushdown (Cable)
2
10 reps
6B
Skull Crusher
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3.5 reps
RPE 7.5
2
Overhead Press (Barbell)
1
2
8 reps
6 reps
3
Incline Bench Press (Barbell)
1
4
Lateral Raise (Dumbbell)
3
10 reps
5A
Chest Fly (Machine)
3
10 reps
5B
Rear Delt Fly (Machine)
3
10 reps
6A
Tricep Pushdown (Cable)
2
10 reps
6B
Skull Crusher
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3.5 reps
RPE 7.5
2
Overhead Press (Barbell)
1
2
8 reps
6 reps
3
Incline Bench Press (Barbell)
1
4
Lateral Raise (Dumbbell)
3
10 reps
5A
Chest Fly (Machine)
3
10 reps
5B
Rear Delt Fly (Machine)
3
10 reps
6A
Tricep Pushdown (Cable)
2
10 reps
6B
Skull Crusher
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3.5 reps
RPE 7.5
2
Overhead Press (Barbell)
1
2
8 reps
6 reps
3
Incline Bench Press (Barbell)
1
4
Lateral Raise (Dumbbell)
3
10 reps
5A
Chest Fly (Machine)
3
10 reps
5B
Rear Delt Fly (Machine)
3
10 reps
6A
Tricep Pushdown (Cable)
2
10 reps
6B
Skull Crusher
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3.5 reps
RPE 7.5
2
Overhead Press (Barbell)
1
2
8 reps
6 reps
3
Incline Bench Press (Barbell)
1
4
Lateral Raise (Dumbbell)
3
10 reps
5A
Chest Fly (Machine)
3
10 reps
5B
Rear Delt Fly (Machine)
3
10 reps
6A
Tricep Pushdown (Cable)
2
10 reps
6B
Skull Crusher
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3.5 reps
RPE 7.5
2
Overhead Press (Barbell)
1
2
8 reps
6 reps
3
Incline Bench Press (Barbell)
1
4
Lateral Raise (Dumbbell)
3
10 reps
5A
Chest Fly (Machine)
3
10 reps
5B
Rear Delt Fly (Machine)
3
10 reps
6A
Tricep Pushdown (Cable)
2
10 reps
6B
Skull Crusher
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3.5 reps
RPE 7.5
2
Overhead Press (Barbell)
1
2
8 reps
6 reps
3
Incline Bench Press (Barbell)
1
4
Lateral Raise (Dumbbell)
3
10 reps
5A
Chest Fly (Machine)
3
10 reps
5B
Rear Delt Fly (Machine)
3
10 reps
6A
Tricep Pushdown (Cable)
2
10 reps
6B
Skull Crusher
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
2
Barbell Row
3
8 reps
3
Face Pull
3
10 reps
4
Bicep Curl (EZ Bar)
2
8 reps
5
Incline Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
2
Barbell Row
3
8 reps
3
Face Pull
3
10 reps
4
Bicep Curl (EZ Bar)
2
8 reps
5
Incline Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
2
Barbell Row
3
8 reps
3
Face Pull
3
10 reps
4
Bicep Curl (EZ Bar)
2
8 reps
5
Incline Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
2
Barbell Row
3
8 reps
3
Face Pull
3
10 reps
4
Bicep Curl (EZ Bar)
2
8 reps
5
Incline Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
2
Barbell Row
3
8 reps
3
Face Pull
3
10 reps
4
Bicep Curl (EZ Bar)
2
8 reps
5
Incline Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
2
Barbell Row
3
8 reps
3
Face Pull
3
10 reps
4
Bicep Curl (EZ Bar)
2
8 reps
5
Incline Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
2
Barbell Row
3
8 reps
3
Face Pull
3
10 reps
4
Bicep Curl (EZ Bar)
2
8 reps
5
Incline Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
2
Barbell Row
3
8 reps
3
Face Pull
3
10 reps
4
Bicep Curl (EZ Bar)
2
8 reps
5
Incline Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
2
Barbell Row
3
8 reps
3
Face Pull
3
10 reps
4
Bicep Curl (EZ Bar)
2
8 reps
5
Incline Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
2
Barbell Row
3
8 reps
3
Face Pull
3
10 reps
4
Bicep Curl (EZ Bar)
2
8 reps
5
Incline Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
2
Barbell Row
3
8 reps
3
Face Pull
3
10 reps
4
Bicep Curl (EZ Bar)
2
8 reps
5
Incline Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
2
Barbell Row
3
8 reps
3
Face Pull
3
10 reps
4
Bicep Curl (EZ Bar)
2
8 reps
5
Incline Curl (Dumbbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
2
Shoulder Press (Machine)
3
10 reps
3
Tricep Kickback
3
10 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Chest Press (Machine)
3
10 reps
6
Skull Crusher
3
8 reps
7
Front Raise
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
2
Shoulder Press (Machine)
3
10 reps
3
Tricep Kickback
3
10 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Chest Press (Machine)
3
10 reps
6
Skull Crusher
3
8 reps
7
Front Raise
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
2
Shoulder Press (Machine)
3
10 reps
3
Tricep Kickback
3
10 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Chest Press (Machine)
3
10 reps
6
Skull Crusher
3
8 reps
7
Front Raise
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
2
Shoulder Press (Machine)
3
10 reps
3
Tricep Kickback
3
10 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Chest Press (Machine)
3
10 reps
6
Skull Crusher
3
8 reps
7
Front Raise
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
2
Shoulder Press (Machine)
3
10 reps
3
Tricep Kickback
3
10 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Chest Press (Machine)
3
10 reps
6
Skull Crusher
3
8 reps
7
Front Raise
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
2
Shoulder Press (Machine)
3
10 reps
3
Tricep Kickback
3
10 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Chest Press (Machine)
3
10 reps
6
Skull Crusher
3
8 reps
7
Front Raise
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
2
Shoulder Press (Machine)
3
10 reps
3
Tricep Kickback
3
10 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Chest Press (Machine)
3
10 reps
6
Skull Crusher
3
8 reps
7
Front Raise
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
2
Shoulder Press (Machine)
3
10 reps
3
Tricep Kickback
3
10 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Chest Press (Machine)
3
10 reps
6
Skull Crusher
3
8 reps
7
Front Raise
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
2
Shoulder Press (Machine)
3
10 reps
3
Tricep Kickback
3
10 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Chest Press (Machine)
3
10 reps
6
Skull Crusher
3
8 reps
7
Front Raise
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
2
Shoulder Press (Machine)
3
10 reps
3
Tricep Kickback
3
10 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Chest Press (Machine)
3
10 reps
6
Skull Crusher
3
8 reps
7
Front Raise
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
2
Shoulder Press (Machine)
3
10 reps
3
Tricep Kickback
3
10 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Chest Press (Machine)
3
10 reps
6
Skull Crusher
3
8 reps
7
Front Raise
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
2
Shoulder Press (Machine)
3
10 reps
3
Tricep Kickback
3
10 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Chest Press (Machine)
3
10 reps
6
Skull Crusher
3
8 reps
7
Front Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
2
Shrug (Barbell)
3
10 reps
3
Bicep Curl (Cable)
3
10 reps
4
Rear Delt Fly (Machine)
3
10 reps
5A
Spider Curl
3
10 reps
5B
Incline Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
2
Shrug (Barbell)
3
10 reps
3
Bicep Curl (Cable)
3
10 reps
4
Rear Delt Fly (Machine)
3
10 reps
5A
Spider Curl
3
10 reps
5B
Incline Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
2
Shrug (Barbell)
3
10 reps
3
Bicep Curl (Cable)
3
10 reps
4
Rear Delt Fly (Machine)
3
10 reps
5A
Spider Curl
3
10 reps
5B
Incline Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
2
Shrug (Barbell)
3
10 reps
3
Bicep Curl (Cable)
3
10 reps
4
Rear Delt Fly (Machine)
3
10 reps
5A
Spider Curl
3
10 reps
5B
Incline Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
2
Shrug (Barbell)
3
10 reps
3
Bicep Curl (Cable)
3
10 reps
4
Rear Delt Fly (Machine)
3
10 reps
5A
Spider Curl
3
10 reps
5B
Incline Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
2
Shrug (Barbell)
3
10 reps
3
Bicep Curl (Cable)
3
10 reps
4
Rear Delt Fly (Machine)
3
10 reps
5A
Spider Curl
3
10 reps
5B
Incline Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
2
Shrug (Barbell)
3
10 reps
3
Bicep Curl (Cable)
3
10 reps
4
Rear Delt Fly (Machine)
3
10 reps
5A
Spider Curl
3
10 reps
5B
Incline Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
2
Shrug (Barbell)
3
10 reps
3
Bicep Curl (Cable)
3
10 reps
4
Rear Delt Fly (Machine)
3
10 reps
5A
Spider Curl
3
10 reps
5B
Incline Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
2
Shrug (Barbell)
3
10 reps
3
Bicep Curl (Cable)
3
10 reps
4
Rear Delt Fly (Machine)
3
10 reps
5A
Spider Curl
3
10 reps
5B
Incline Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
2
Shrug (Barbell)
3
10 reps
3
Bicep Curl (Cable)
3
10 reps
4
Rear Delt Fly (Machine)
3
10 reps
5A
Spider Curl
3
10 reps
5B
Incline Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
2
Shrug (Barbell)
3
10 reps
3
Bicep Curl (Cable)
3
10 reps
4
Rear Delt Fly (Machine)
3
10 reps
5A
Spider Curl
3
10 reps
5B
Incline Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
2
Shrug (Barbell)
3
10 reps
3
Bicep Curl (Cable)
3
10 reps
4
Rear Delt Fly (Machine)
3
10 reps
5A
Spider Curl
3
10 reps
5B
Incline Curl (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
2A
Incline Curl (Dumbbell)
3
10 reps
2B
Spider Curl
3
10 reps
3A
Single Arm Tricep Extension (Cable)
3
10 reps
3B
Rear Delt Fly (Machine)
3
10 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
5
Shrug (Barbell)
3
10 reps
6A
Face Pull
3
10 reps
6B
Skull Crusher
3
8 reps
7
Overhead Press (Barbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
2A
Incline Curl (Dumbbell)
3
10 reps
2B
Spider Curl
3
10 reps
3A
Single Arm Tricep Extension (Cable)
3
10 reps
3B
Rear Delt Fly (Machine)
3
10 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
5
Shrug (Barbell)
3
10 reps
6A
Face Pull
3
10 reps
6B
Skull Crusher
3
8 reps
7
Overhead Press (Barbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
2A
Incline Curl (Dumbbell)
3
10 reps
2B
Spider Curl
3
10 reps
3A
Single Arm Tricep Extension (Cable)
3
10 reps
3B
Rear Delt Fly (Machine)
3
10 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
5
Shrug (Barbell)
3
10 reps
6A
Face Pull
3
10 reps
6B
Skull Crusher
3
8 reps
7
Overhead Press (Barbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
2A
Incline Curl (Dumbbell)
3
10 reps
2B
Spider Curl
3
10 reps
3A
Single Arm Tricep Extension (Cable)
3
10 reps
3B
Rear Delt Fly (Machine)
3
10 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
5
Shrug (Barbell)
3
10 reps
6A
Face Pull
3
10 reps
6B
Skull Crusher
3
8 reps
7
Overhead Press (Barbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
2A
Incline Curl (Dumbbell)
3
10 reps
2B
Spider Curl
3
10 reps
3A
Single Arm Tricep Extension (Cable)
3
10 reps
3B
Rear Delt Fly (Machine)
3
10 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
5
Shrug (Barbell)
3
10 reps
6A
Face Pull
3
10 reps
6B
Skull Crusher
3
8 reps
7
Overhead Press (Barbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
2A
Incline Curl (Dumbbell)
3
10 reps
2B
Spider Curl
3
10 reps
3A
Single Arm Tricep Extension (Cable)
3
10 reps
3B
Rear Delt Fly (Machine)
3
10 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
5
Shrug (Barbell)
3
10 reps
6A
Face Pull
3
10 reps
6B
Skull Crusher
3
8 reps
7
Overhead Press (Barbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
2A
Incline Curl (Dumbbell)
3
10 reps
2B
Spider Curl
3
10 reps
3A
Single Arm Tricep Extension (Cable)
3
10 reps
3B
Rear Delt Fly (Machine)
3
10 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
5
Shrug (Barbell)
3
10 reps
6A
Face Pull
3
10 reps
6B
Skull Crusher
3
8 reps
7
Overhead Press (Barbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
2A
Incline Curl (Dumbbell)
3
10 reps
2B
Spider Curl
3
10 reps
3A
Single Arm Tricep Extension (Cable)
3
10 reps
3B
Rear Delt Fly (Machine)
3
10 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
5
Shrug (Barbell)
3
10 reps
6A
Face Pull
3
10 reps
6B
Skull Crusher
3
8 reps
7
Overhead Press (Barbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
2A
Incline Curl (Dumbbell)
3
10 reps
2B
Spider Curl
3
10 reps
3A
Single Arm Tricep Extension (Cable)
3
10 reps
3B
Rear Delt Fly (Machine)
3
10 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
5
Shrug (Barbell)
3
10 reps
6A
Face Pull
3
10 reps
6B
Skull Crusher
3
8 reps
7
Overhead Press (Barbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
2A
Incline Curl (Dumbbell)
3
10 reps
2B
Spider Curl
3
10 reps
3A
Single Arm Tricep Extension (Cable)
3
10 reps
3B
Rear Delt Fly (Machine)
3
10 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
5
Shrug (Barbell)
3
10 reps
6A
Face Pull
3
10 reps
6B
Skull Crusher
3
8 reps
7
Overhead Press (Barbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
2A
Incline Curl (Dumbbell)
3
10 reps
2B
Spider Curl
3
10 reps
3A
Single Arm Tricep Extension (Cable)
3
10 reps
3B
Rear Delt Fly (Machine)
3
10 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
5
Shrug (Barbell)
3
10 reps
6A
Face Pull
3
10 reps
6B
Skull Crusher
3
8 reps
7
Overhead Press (Barbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
2A
Incline Curl (Dumbbell)
3
10 reps
2B
Spider Curl
3
10 reps
3A
Single Arm Tricep Extension (Cable)
3
10 reps
3B
Rear Delt Fly (Machine)
3
10 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
5
Shrug (Barbell)
3
10 reps
6A
Face Pull
3
10 reps
6B
Skull Crusher
3
8 reps
7
Overhead Press (Barbell)
3
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
3.5 Reps
@7.5
2
Overhead Press (Barbell)1 Set
2 Sets
8 Reps
6 Reps
3
Incline Bench Press (Barbell)1 Set
4
Lateral Raise (Dumbbell)3 Sets
10 Reps
5A
Chest Fly (Machine)3 Sets
10 Reps
5B
Rear Delt Fly (Machine)3 Sets
10 Reps
6A
Tricep Pushdown (Cable)2 Sets
10 Reps
6B
Skull Crusher3 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
8 Reps
5 Reps
15 Reps
2
Shoulder Press (Machine)3 Sets
10 Reps
3
Tricep Kickback3 Sets
10 Reps
4
Lateral Raise (Dumbbell)3 Sets
20 Reps
5
Chest Press (Machine)3 Sets
10 Reps
6
Skull Crusher3 Sets
8 Reps
7
Front Raise3 Sets
10 Reps
Day 4
1
Lat Pulldown (Single Arm)3 Sets
12 Reps
2
Shrug (Barbell)3 Sets
10 Reps
3
Bicep Curl (Cable)3 Sets
10 Reps
4
Rear Delt Fly (Machine)3 Sets
10 Reps
5A
Spider Curl3 Sets
10 Reps
5B
Incline Curl (Dumbbell)3 Sets
10 Reps
Day 5
1
Shoulder Press (Machine)3 Sets
8 Reps
2A
Incline Curl (Dumbbell)3 Sets
10 Reps
2B
Spider Curl3 Sets
10 Reps
3A
Single Arm Tricep Extension (Cable)3 Sets
10 Reps
3B
Rear Delt Fly (Machine)3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)3 Sets
12 Reps
5
Shrug (Barbell)3 Sets
10 Reps
6A
Face Pull3 Sets
10 Reps
6B
Skull Crusher3 Sets
8 Reps
7
Overhead Press (Barbell)3 Sets
Day 2
1
Lat Pulldown3 Sets
8 Reps
2
Barbell Row3 Sets
8 Reps
3
Face Pull3 Sets
10 Reps
4
Bicep Curl (EZ Bar)2 Sets
8 Reps
5
Incline Curl (Dumbbell)3 Sets
10 Reps