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Serge Nubret's pump training

by Jaan
5 athletes joined

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 27, 2025 05:24

Summary

Experience the transformative power of Serge Nubret's pump training over 12 weeks, designed to elevate your strength and muscle definition. This intense 6-day program focuses on high-rep workouts targeting key muscle groups, including chest and quads, ensuring you maximize your pump and build lean muscle. Each session combines classic lifts like the barbell bench press and squats with isolation movements, keeping your workouts dynamic and effective. Unleash your potential and achieve the physique you’ve always wanted!
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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)
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
-