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BoostcampPNG

Serge Nubret's pump training

by Jaan

Program Description

Use a weight you can comfortably do for 20 reps for the working sets. 30-45 second rest periods, up to 2 minutes rest on squats and leg press. For abs, do a situps AMRAP every day.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 07, 2024 07:56
  • Last Edited
    Jul 06, 2025 07:21
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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)
8
12 reps
-
2
Chest Fly (Dumbbell)
6
12 reps
-
3
Incline Bench Press (Barbell)
6
12 reps
-
4
Incline Chest Fly (Dumbbell)
6
12 reps
-
5
Pullover (Dumbbell)
6
12 reps
-
6
Squat (Barbell)
8
12 reps
-
7
Leg Press (45 Degrees)
6
12 reps
-
8
Leg Extension
6
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
12 reps
-
2
Chest Fly (Dumbbell)
6
12 reps
-
3
Incline Bench Press (Barbell)
6
12 reps
-
4
Incline Chest Fly (Dumbbell)
6
12 reps
-
5
Pullover (Dumbbell)
6
12 reps
-
6
Squat (Barbell)
8
12 reps
-
7
Leg Press (45 Degrees)
6
12 reps
-
8
Leg Extension
6
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
12 reps
-
2
Chest Fly (Dumbbell)
6
12 reps
-
3
Incline Bench Press (Barbell)
6
12 reps
-
4
Incline Chest Fly (Dumbbell)
6
12 reps
-
5
Pullover (Dumbbell)
6
12 reps
-
6
Squat (Barbell)
8
12 reps
-
7
Leg Press (45 Degrees)
6
12 reps
-
8
Leg Extension
6
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
12 reps
-
2
Chest Fly (Dumbbell)
6
12 reps
-
3
Incline Bench Press (Barbell)
6
12 reps
-
4
Incline Chest Fly (Dumbbell)
6
12 reps
-
5
Pullover (Dumbbell)
6
12 reps
-
6
Squat (Barbell)
8
12 reps
-
7
Leg Press (45 Degrees)
6
12 reps
-
8
Leg Extension
6
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
12 reps
-
2
Chest Fly (Dumbbell)
6
12 reps
-
3
Incline Bench Press (Barbell)
6
12 reps
-
4
Incline Chest Fly (Dumbbell)
6
12 reps
-
5
Pullover (Dumbbell)
6
12 reps
-
6
Squat (Barbell)
8
12 reps
-
7
Leg Press (45 Degrees)
6
12 reps
-
8
Leg Extension
6
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
12 reps
-
2
Chest Fly (Dumbbell)
6
12 reps
-
3
Incline Bench Press (Barbell)
6
12 reps
-
4
Incline Chest Fly (Dumbbell)
6
12 reps
-
5
Pullover (Dumbbell)
6
12 reps
-
6
Squat (Barbell)
8
12 reps
-
7
Leg Press (45 Degrees)
6
12 reps
-
8
Leg Extension
6
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
12 reps
-
2
Chest Fly (Dumbbell)
6
12 reps
-
3
Incline Bench Press (Barbell)
6
12 reps
-
4
Incline Chest Fly (Dumbbell)
6
12 reps
-
5
Pullover (Dumbbell)
6
12 reps
-
6
Squat (Barbell)
8
12 reps
-
7
Leg Press (45 Degrees)
6
12 reps
-
8
Leg Extension
6
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
12 reps
-
2
Chest Fly (Dumbbell)
6
12 reps
-
3
Incline Bench Press (Barbell)
6
12 reps
-
4
Incline Chest Fly (Dumbbell)
6
12 reps
-
5
Pullover (Dumbbell)
6
12 reps
-
6
Squat (Barbell)
8
12 reps
-
7
Leg Press (45 Degrees)
6
12 reps
-
8
Leg Extension
6
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
12 reps
-
2
Chest Fly (Dumbbell)
6
12 reps
-
3
Incline Bench Press (Barbell)
6
12 reps
-
4
Incline Chest Fly (Dumbbell)
6
12 reps
-
5
Pullover (Dumbbell)
6
12 reps
-
6
Squat (Barbell)
8
12 reps
-
7
Leg Press (45 Degrees)
6
12 reps
-
8
Leg Extension
6
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
12 reps
-
2
Chest Fly (Dumbbell)
6
12 reps
-
3
Incline Bench Press (Barbell)
6
12 reps
-
4
Incline Chest Fly (Dumbbell)
6
12 reps
-
5
Pullover (Dumbbell)
6
12 reps
-
6
Squat (Barbell)
8
12 reps
-
7
Leg Press (45 Degrees)
6
12 reps
-
8
Leg Extension
6
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
12 reps
-
2
Chest Fly (Dumbbell)
6
12 reps
-
3
Incline Bench Press (Barbell)
6
12 reps
-
4
Incline Chest Fly (Dumbbell)
6
12 reps
-
5
Pullover (Dumbbell)
6
12 reps
-
6
Squat (Barbell)
8
12 reps
-
7
Leg Press (45 Degrees)
6
12 reps
-
8
Leg Extension
6
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
12 reps
-
2
Chest Fly (Dumbbell)
6
12 reps
-
3
Incline Bench Press (Barbell)
6
12 reps
-
4
Incline Chest Fly (Dumbbell)
6
12 reps
-
5
Pullover (Dumbbell)
6
12 reps
-
6
Squat (Barbell)
8
12 reps
-
7
Leg Press (45 Degrees)
6
12 reps
-
8
Leg Extension
6
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Behind-the-Neck Lat Pulldown
8
12 reps
-
3
Wide Grip Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Standing leg curl
8
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Behind-the-Neck Lat Pulldown
8
12 reps
-
3
Wide Grip Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Standing leg curl
8
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Behind-the-Neck Lat Pulldown
8
12 reps
-
3
Wide Grip Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Standing leg curl
8
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Behind-the-Neck Lat Pulldown
8
12 reps
-
3
Wide Grip Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Standing leg curl
8
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Behind-the-Neck Lat Pulldown
8
12 reps
-
3
Wide Grip Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Standing leg curl
8
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Behind-the-Neck Lat Pulldown
8
12 reps
-
3
Wide Grip Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Standing leg curl
8
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Behind-the-Neck Lat Pulldown
8
12 reps
-
3
Wide Grip Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Standing leg curl
8
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Behind-the-Neck Lat Pulldown
8
12 reps
-
3
Wide Grip Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Standing leg curl
8
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Behind-the-Neck Lat Pulldown
8
12 reps
-
3
Wide Grip Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Standing leg curl
8
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Behind-the-Neck Lat Pulldown
8
12 reps
-
3
Wide Grip Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Standing leg curl
8
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Behind-the-Neck Lat Pulldown
8
12 reps
-
3
Wide Grip Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Standing leg curl
8
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Behind-the-Neck Lat Pulldown
8
12 reps
-
3
Wide Grip Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Standing leg curl
8
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Cable)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Barbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Cable)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Barbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Cable)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Barbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Cable)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Barbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Cable)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Barbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Cable)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Barbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Cable)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Barbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Cable)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Barbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Cable)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Barbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Cable)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Barbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Cable)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Barbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Cable)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Barbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
12 reps
-
2
Chest Fly (Dumbbell)
6
12 reps
-
3
Incline Bench Press (Barbell)
6
12 reps
-
4
Incline Chest Fly (Dumbbell)
6
12 reps
-
5
Pullover (Dumbbell)
6
12 reps
-
6
Squat (Barbell)
8
12 reps
-
7
Leg Press (45 Degrees)
6
12 reps
-
8
Leg Extension
6
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
12 reps
-
2
Chest Fly (Dumbbell)
6
12 reps
-
3
Incline Bench Press (Barbell)
6
12 reps
-
4
Incline Chest Fly (Dumbbell)
6
12 reps
-
5
Pullover (Dumbbell)
6
12 reps
-
6
Squat (Barbell)
8
12 reps
-
7
Leg Press (45 Degrees)
6
12 reps
-
8
Leg Extension
6
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
12 reps
-
2
Chest Fly (Dumbbell)
6
12 reps
-
3
Incline Bench Press (Barbell)
6
12 reps
-
4
Incline Chest Fly (Dumbbell)
6
12 reps
-
5
Pullover (Dumbbell)
6
12 reps
-
6
Squat (Barbell)
8
12 reps
-
7
Leg Press (45 Degrees)
6
12 reps
-
8
Leg Extension
6
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
12 reps
-
2
Chest Fly (Dumbbell)
6
12 reps
-
3
Incline Bench Press (Barbell)
6
12 reps
-
4
Incline Chest Fly (Dumbbell)
6
12 reps
-
5
Pullover (Dumbbell)
6
12 reps
-
6
Squat (Barbell)
8
12 reps
-
7
Leg Press (45 Degrees)
6
12 reps
-
8
Leg Extension
6
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
12 reps
-
2
Chest Fly (Dumbbell)
6
12 reps
-
3
Incline Bench Press (Barbell)
6
12 reps
-
4
Incline Chest Fly (Dumbbell)
6
12 reps
-
5
Pullover (Dumbbell)
6
12 reps
-
6
Squat (Barbell)
8
12 reps
-
7
Leg Press (45 Degrees)
6
12 reps
-
8
Leg Extension
6
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
12 reps
-
2
Chest Fly (Dumbbell)
6
12 reps
-
3
Incline Bench Press (Barbell)
6
12 reps
-
4
Incline Chest Fly (Dumbbell)
6
12 reps
-
5
Pullover (Dumbbell)
6
12 reps
-
6
Squat (Barbell)
8
12 reps
-
7
Leg Press (45 Degrees)
6
12 reps
-
8
Leg Extension
6
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
12 reps
-
2
Chest Fly (Dumbbell)
6
12 reps
-
3
Incline Bench Press (Barbell)
6
12 reps
-
4
Incline Chest Fly (Dumbbell)
6
12 reps
-
5
Pullover (Dumbbell)
6
12 reps
-
6
Squat (Barbell)
8
12 reps
-
7
Leg Press (45 Degrees)
6
12 reps
-
8
Leg Extension
6
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
12 reps
-
2
Chest Fly (Dumbbell)
6
12 reps
-
3
Incline Bench Press (Barbell)
6
12 reps
-
4
Incline Chest Fly (Dumbbell)
6
12 reps
-
5
Pullover (Dumbbell)
6
12 reps
-
6
Squat (Barbell)
8
12 reps
-
7
Leg Press (45 Degrees)
6
12 reps
-
8
Leg Extension
6
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
12 reps
-
2
Chest Fly (Dumbbell)
6
12 reps
-
3
Incline Bench Press (Barbell)
6
12 reps
-
4
Incline Chest Fly (Dumbbell)
6
12 reps
-
5
Pullover (Dumbbell)
6
12 reps
-
6
Squat (Barbell)
8
12 reps
-
7
Leg Press (45 Degrees)
6
12 reps
-
8
Leg Extension
6
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
12 reps
-
2
Chest Fly (Dumbbell)
6
12 reps
-
3
Incline Bench Press (Barbell)
6
12 reps
-
4
Incline Chest Fly (Dumbbell)
6
12 reps
-
5
Pullover (Dumbbell)
6
12 reps
-
6
Squat (Barbell)
8
12 reps
-
7
Leg Press (45 Degrees)
6
12 reps
-
8
Leg Extension
6
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
12 reps
-
2
Chest Fly (Dumbbell)
6
12 reps
-
3
Incline Bench Press (Barbell)
6
12 reps
-
4
Incline Chest Fly (Dumbbell)
6
12 reps
-
5
Pullover (Dumbbell)
6
12 reps
-
6
Squat (Barbell)
8
12 reps
-
7
Leg Press (45 Degrees)
6
12 reps
-
8
Leg Extension
6
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
12 reps
-
2
Chest Fly (Dumbbell)
6
12 reps
-
3
Incline Bench Press (Barbell)
6
12 reps
-
4
Incline Chest Fly (Dumbbell)
6
12 reps
-
5
Pullover (Dumbbell)
6
12 reps
-
6
Squat (Barbell)
8
12 reps
-
7
Leg Press (45 Degrees)
6
12 reps
-
8
Leg Extension
6
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Behind-the-Neck Lat Pulldown
8
12 reps
-
3
Wide Grip Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Standing leg curl
8
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Behind-the-Neck Lat Pulldown
8
12 reps
-
3
Wide Grip Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Standing leg curl
8
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Behind-the-Neck Lat Pulldown
8
12 reps
-
3
Wide Grip Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Standing leg curl
8
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Behind-the-Neck Lat Pulldown
8
12 reps
-
3
Wide Grip Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Standing leg curl
8
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Behind-the-Neck Lat Pulldown
8
12 reps
-
3
Wide Grip Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Standing leg curl
8
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Behind-the-Neck Lat Pulldown
8
12 reps
-
3
Wide Grip Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Standing leg curl
8
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Behind-the-Neck Lat Pulldown
8
12 reps
-
3
Wide Grip Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Standing leg curl
8
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Behind-the-Neck Lat Pulldown
8
12 reps
-
3
Wide Grip Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Standing leg curl
8
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Behind-the-Neck Lat Pulldown
8
12 reps
-
3
Wide Grip Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Standing leg curl
8
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Behind-the-Neck Lat Pulldown
8
12 reps
-
3
Wide Grip Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Standing leg curl
8
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Behind-the-Neck Lat Pulldown
8
12 reps
-
3
Wide Grip Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Standing leg curl
8
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
6
12 reps
-
2
Behind-the-Neck Lat Pulldown
8
12 reps
-
3
Wide Grip Lat Pulldown
6
12 reps
-
4
Bent Over Row (Barbell)
6
12 reps
-
5
Lying Leg Curl
8
15 reps
-
6
Standing leg curl
8
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Cable)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Barbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Cable)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Barbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Cable)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Barbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Cable)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Barbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Cable)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Barbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Cable)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Barbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Cable)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Barbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Cable)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Barbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Cable)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Barbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Cable)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Barbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Cable)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Barbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Lateral Raise (Cable)
6
12 reps
-
5A
Bicep Curl (Cable)
8
12 reps
-
5B
Tricep Pushdown (Cable)
8
12 reps
-
6A
Bicep Curl (Barbell)
8
12 reps
-
6B
Dip (Bodyweight)
8
12 reps
-
7
Standing Calf Raise
8
12 reps
-
8
Seated Calf Raise
8
12 reps
-
Week 1
1 / 12 Weeks
Day 4
1
Bench Press (Barbell)
8 Sets
12 Reps
-
2
Chest Fly (Dumbbell)
6 Sets
12 Reps
-
3
Incline Bench Press (Barbell)
6 Sets
12 Reps
-
4
Incline Chest Fly (Dumbbell)
6 Sets
12 Reps
-
5
Pullover (Dumbbell)
6 Sets
12 Reps
-
6
Squat (Barbell)
8 Sets
12 Reps
-
7
Leg Press (45 Degrees)
6 Sets
12 Reps
-
8
Leg Extension
6 Sets
12 Reps
-
Day 1
1
Bench Press (Barbell)
8 Sets
12 Reps
-
2
Chest Fly (Dumbbell)
6 Sets
12 Reps
-
3
Incline Bench Press (Barbell)
6 Sets
12 Reps
-
4
Incline Chest Fly (Dumbbell)
6 Sets
12 Reps
-
5
Pullover (Dumbbell)
6 Sets
12 Reps
-
6
Squat (Barbell)
8 Sets
12 Reps
-
7
Leg Press (45 Degrees)
6 Sets
12 Reps
-
8
Leg Extension
6 Sets
12 Reps
-
Day 5
1
Chin-Up (Bodyweight)
6 Sets
12 Reps
-
2
Behind-the-Neck Lat Pulldown
8 Sets
12 Reps
-
3
Wide Grip Lat Pulldown
6 Sets
12 Reps
-
4
Bent Over Row (Barbell)
6 Sets
12 Reps
-
5
Lying Leg Curl
8 Sets
15 Reps
-
6
Standing leg curl
8 Sets
15 Reps
-
Day 2
1
Chin-Up (Bodyweight)
6 Sets
12 Reps
-
2
Behind-the-Neck Lat Pulldown
8 Sets
12 Reps
-
3
Wide Grip Lat Pulldown
6 Sets
12 Reps
-
4
Bent Over Row (Barbell)
6 Sets
12 Reps
-
5
Lying Leg Curl
8 Sets
15 Reps
-
6
Standing leg curl
8 Sets
15 Reps
-
Day 3
1
Standing Behind Neck Shoulder Press (Barbell)
6 Sets
12 Reps
-
2
Front Raise
6 Sets
12 Reps
-
3
Upright Row (Barbell)
6 Sets
12 Reps
-
4
Lateral Raise (Cable)
6 Sets
12 Reps
-
5A
Bicep Curl (Cable)
8 Sets
12 Reps
-
5B
Tricep Pushdown (Cable)
8 Sets
12 Reps
-
6A
Bicep Curl (Barbell)
8 Sets
12 Reps
-
6B
Dip (Bodyweight)
8 Sets
12 Reps
-
7
Standing Calf Raise
8 Sets
12 Reps
-
8
Seated Calf Raise
8 Sets
12 Reps
-
Day 6
1
Standing Behind Neck Shoulder Press (Barbell)
6 Sets
12 Reps
-
2
Front Raise
6 Sets
12 Reps
-
3
Upright Row (Barbell)
6 Sets
12 Reps
-
4
Lateral Raise (Cable)
6 Sets
12 Reps
-
5A
Bicep Curl (Cable)
8 Sets
12 Reps
-
5B
Tricep Pushdown (Cable)
8 Sets
12 Reps
-
6A
Bicep Curl (Barbell)
8 Sets
12 Reps
-
6B
Dip (Bodyweight)
8 Sets
12 Reps
-
7
Standing Calf Raise
8 Sets
12 Reps
-
8
Seated Calf Raise
8 Sets
12 Reps
-