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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.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.6%
Front Delts
15.1%
Biceps
14.6%
Triceps
14.2%
Middle Delts
13.7%
Rear Delts
10.1%
Chest
7.2%
Lats
5.5%
Forearms
3%
Abs
1.2%
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GooglePlay
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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
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
-