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BoostcampPNG

SUPER HEROE

by Anderson Ferreira
2 athletes joined
5.0
(1 rating)

Program Description

Fundamentos

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 11, 2024 12:40
  • Last Edited
    Jun 25, 2024 05:17
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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
Seated Shoulder Press (Dumbbell)
4
10 reps
2A
Upright Row (Dumbbell)
3
10 reps
2B
Lateral Raise (Dumbbell)
3
10 reps
3
Arnold Press
3
8 reps
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
5
Shrug (Barbell)
5
10 reps
6
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
2A
Upright Row (Dumbbell)
3
10 reps
2B
Lateral Raise (Dumbbell)
3
10 reps
3
Arnold Press
3
8 reps
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
5
Shrug (Barbell)
5
10 reps
6
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
2A
Upright Row (Dumbbell)
3
10 reps
2B
Lateral Raise (Dumbbell)
3
10 reps
3
Arnold Press
3
8 reps
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
5
Shrug (Barbell)
5
10 reps
6
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
2A
Upright Row (Dumbbell)
3
10 reps
2B
Lateral Raise (Dumbbell)
3
10 reps
3
Arnold Press
3
8 reps
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
5
Shrug (Barbell)
5
10 reps
6
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
2A
Upright Row (Dumbbell)
3
10 reps
2B
Lateral Raise (Dumbbell)
3
10 reps
3
Arnold Press
3
8 reps
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
5
Shrug (Barbell)
5
10 reps
6
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
2A
Upright Row (Dumbbell)
3
10 reps
2B
Lateral Raise (Dumbbell)
3
10 reps
3
Arnold Press
3
8 reps
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
5
Shrug (Barbell)
5
10 reps
6
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
2A
Upright Row (Dumbbell)
3
10 reps
2B
Lateral Raise (Dumbbell)
3
10 reps
3
Arnold Press
3
8 reps
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
5
Shrug (Barbell)
5
10 reps
6
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
2A
Upright Row (Dumbbell)
3
10 reps
2B
Lateral Raise (Dumbbell)
3
10 reps
3
Arnold Press
3
8 reps
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
5
Shrug (Barbell)
5
10 reps
6
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
2A
Upright Row (Dumbbell)
3
10 reps
2B
Lateral Raise (Dumbbell)
3
10 reps
3
Arnold Press
3
8 reps
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
5
Shrug (Barbell)
5
10 reps
6
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
2A
Upright Row (Dumbbell)
3
10 reps
2B
Lateral Raise (Dumbbell)
3
10 reps
3
Arnold Press
3
8 reps
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
5
Shrug (Barbell)
5
10 reps
6
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
2A
Upright Row (Dumbbell)
3
10 reps
2B
Lateral Raise (Dumbbell)
3
10 reps
3
Arnold Press
3
8 reps
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
5
Shrug (Barbell)
5
10 reps
6
Plank
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
2A
Upright Row (Dumbbell)
3
10 reps
2B
Lateral Raise (Dumbbell)
3
10 reps
3
Arnold Press
3
8 reps
4
One Arm Lateral Raise (Dumbbell)
10
10 reps
5
Shrug (Barbell)
5
10 reps
6
Plank
3
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
2A
Bicep Curl (Barbell)
3
8 reps
2B
Decline Bench Press (Dumbbell)
3
8 reps
3A
Preacher Curl (Dumbbell)
3
10 reps
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Bodyweight)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
2A
Bicep Curl (Barbell)
3
8 reps
2B
Decline Bench Press (Dumbbell)
3
8 reps
3A
Preacher Curl (Dumbbell)
3
10 reps
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Bodyweight)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
2A
Bicep Curl (Barbell)
3
8 reps
2B
Decline Bench Press (Dumbbell)
3
8 reps
3A
Preacher Curl (Dumbbell)
3
10 reps
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Bodyweight)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
2A
Bicep Curl (Barbell)
3
8 reps
2B
Decline Bench Press (Dumbbell)
3
8 reps
3A
Preacher Curl (Dumbbell)
3
10 reps
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Bodyweight)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
2A
Bicep Curl (Barbell)
3
8 reps
2B
Decline Bench Press (Dumbbell)
3
8 reps
3A
Preacher Curl (Dumbbell)
3
10 reps
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Bodyweight)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
2A
Bicep Curl (Barbell)
3
8 reps
2B
Decline Bench Press (Dumbbell)
3
8 reps
3A
Preacher Curl (Dumbbell)
3
10 reps
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Bodyweight)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
2A
Bicep Curl (Barbell)
3
8 reps
2B
Decline Bench Press (Dumbbell)
3
8 reps
3A
Preacher Curl (Dumbbell)
3
10 reps
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Bodyweight)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
2A
Bicep Curl (Barbell)
3
8 reps
2B
Decline Bench Press (Dumbbell)
3
8 reps
3A
Preacher Curl (Dumbbell)
3
10 reps
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Bodyweight)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
2A
Bicep Curl (Barbell)
3
8 reps
2B
Decline Bench Press (Dumbbell)
3
8 reps
3A
Preacher Curl (Dumbbell)
3
10 reps
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Bodyweight)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
2A
Bicep Curl (Barbell)
3
8 reps
2B
Decline Bench Press (Dumbbell)
3
8 reps
3A
Preacher Curl (Dumbbell)
3
10 reps
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Bodyweight)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
2A
Bicep Curl (Barbell)
3
8 reps
2B
Decline Bench Press (Dumbbell)
3
8 reps
3A
Preacher Curl (Dumbbell)
3
10 reps
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Bodyweight)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
1B
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
20 reps
2A
Bicep Curl (Barbell)
3
8 reps
2B
Decline Bench Press (Dumbbell)
3
8 reps
3A
Preacher Curl (Dumbbell)
3
10 reps
3B
Incline Tricep Extension (Dumbbell)
3
10 reps
4A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
4B
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
5
Abs Crunch (Bodyweight)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
2
Wrist Curls
3
10 reps
3
V-Up
4
15 reps
4
Ab Wheel
3
15 reps
5
Side Plank
6
1 mins
6
Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
2
Wrist Curls
3
10 reps
3
V-Up
4
15 reps
4
Ab Wheel
3
15 reps
5
Side Plank
6
1 mins
6
Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
2
Wrist Curls
3
10 reps
3
V-Up
4
15 reps
4
Ab Wheel
3
15 reps
5
Side Plank
6
1 mins
6
Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
2
Wrist Curls
3
10 reps
3
V-Up
4
15 reps
4
Ab Wheel
3
15 reps
5
Side Plank
6
1 mins
6
Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
2
Wrist Curls
3
10 reps
3
V-Up
4
15 reps
4
Ab Wheel
3
15 reps
5
Side Plank
6
1 mins
6
Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
2
Wrist Curls
3
10 reps
3
V-Up
4
15 reps
4
Ab Wheel
3
15 reps
5
Side Plank
6
1 mins
6
Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
2
Wrist Curls
3
10 reps
3
V-Up
4
15 reps
4
Ab Wheel
3
15 reps
5
Side Plank
6
1 mins
6
Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
2
Wrist Curls
3
10 reps
3
V-Up
4
15 reps
4
Ab Wheel
3
15 reps
5
Side Plank
6
1 mins
6
Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
2
Wrist Curls
3
10 reps
3
V-Up
4
15 reps
4
Ab Wheel
3
15 reps
5
Side Plank
6
1 mins
6
Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
2
Wrist Curls
3
10 reps
3
V-Up
4
15 reps
4
Ab Wheel
3
15 reps
5
Side Plank
6
1 mins
6
Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
2
Wrist Curls
3
10 reps
3
V-Up
4
15 reps
4
Ab Wheel
3
15 reps
5
Side Plank
6
1 mins
6
Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
2
Wrist Curls
3
10 reps
3
V-Up
4
15 reps
4
Ab Wheel
3
15 reps
5
Side Plank
6
1 mins
6
Cable Crunch
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
3
Rear Delt Row
3
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
3
Rear Delt Row
3
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
3
Rear Delt Row
3
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
3
Rear Delt Row
3
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
3
Rear Delt Row
3
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
3
Rear Delt Row
3
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
3
Rear Delt Row
3
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
3
Rear Delt Row
3
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
3
Rear Delt Row
3
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
3
Rear Delt Row
3
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
3
Rear Delt Row
3
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8 reps
2A
Deadlift (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
2B
Upright Row (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
3
Rear Delt Row
3
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Military Press (Barbell)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
5
Leg Raise (Captain's Chair)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
5
Leg Raise (Captain's Chair)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
5
Leg Raise (Captain's Chair)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
5
Leg Raise (Captain's Chair)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
5
Leg Raise (Captain's Chair)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
5
Leg Raise (Captain's Chair)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
5
Leg Raise (Captain's Chair)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
5
Leg Raise (Captain's Chair)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
5
Leg Raise (Captain's Chair)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
5
Leg Raise (Captain's Chair)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
5
Leg Raise (Captain's Chair)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
1B
Barbell Row
1
1
1
10 reps
9 reps
8 reps
2A
Bench Press (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
2B
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
3A
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
3B
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
4A
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
4B
Lat Pulldown (Close Grip)
1
1
1
12 reps
11 reps
10 reps
5
Leg Raise (Captain's Chair)
4
15 reps
Week 1
1 / 12 Weeks
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
1B
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
2A
Bicep Curl (Barbell)
3 Sets
8 Reps
2B
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
3A
Preacher Curl (Dumbbell)
3 Sets
10 Reps
3B
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
4A
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5
Abs Crunch (Bodyweight)
4 Sets
15 Reps
Day 3
1
Kettlebell Swing
3 Sets
10 Reps
2
Wrist Curls
3 Sets
10 Reps
3
V-Up
4 Sets
15 Reps
4
Ab Wheel
3 Sets
15 Reps
5
Side Plank
6 Sets
1 mins
6
Cable Crunch
3 Sets
10 Reps
Day 4
1
Shrug (Dumbbell)
4 Sets
8 Reps
2A
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3
Rear Delt Row
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
5
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
Day 5
1A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
1B
Barbell Row
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
2A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3A
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3B
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4A
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
4B
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
5
Leg Raise (Captain's Chair)
4 Sets
15 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
2A
Upright Row (Dumbbell)
3 Sets
10 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
3
Arnold Press
3 Sets
8 Reps
4
One Arm Lateral Raise (Dumbbell)
10 Sets
10 Reps
5
Shrug (Barbell)
5 Sets
10 Reps
6
Plank
3 Sets
1 mins
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Anderson FerreiraAge 49, Man
a month ago
5 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great