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BoostcampPNG

Hawks

by Jake H.
2 athletes joined

Program Description

Be sexy

Program Overview

  • Level
    Beginner, Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    May 31, 2024 04:04
  • Last Edited
    Sep 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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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)
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 Crusher
3 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 Kickback
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
5
Chest Press (Machine)
3 Sets
10 Reps
6
Skull Crusher
3 Sets
8 Reps
7
Front Raise
3 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 Curl
3 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 Curl
3 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 Pull
3 Sets
10 Reps
6B
Skull Crusher
3 Sets
8 Reps
7
Overhead Press (Barbell)
3 Sets
Day 2
1
Lat Pulldown
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Face Pull
3 Sets
10 Reps
4
Bicep Curl (EZ Bar)
2 Sets
8 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps