Program Description
🦍
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJun 29, 2024 11:47
- Last EditedJun 18, 2025 12:49
Summary
Unleash your inner strength with this comprehensive 12-week workout program designed for serious lifters. Committing to five days a week, you'll tackle a variety of supersets targeting all major muscle groups, enhancing both strength and endurance. Each session is crafted to push your limits, featuring exercises like the Bench Press, Overhead Press, and Leg Extensions, ensuring you build a well-rounded physique. Get ready to transform your training and achieve your fitness goals with this dynamic program!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Seated Row (Cable)
4
8-12 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Tricep Extension (Cable)
4
10-15 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cable Crunch
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Seated Row (Cable)
4
8-12 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Tricep Extension (Cable)
4
10-15 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cable Crunch
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Seated Row (Cable)
4
8-12 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Tricep Extension (Cable)
4
10-15 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cable Crunch
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Seated Row (Cable)
4
8-12 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Tricep Extension (Cable)
4
10-15 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cable Crunch
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Seated Row (Cable)
4
8-12 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Tricep Extension (Cable)
4
10-15 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cable Crunch
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Seated Row (Cable)
4
8-12 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Tricep Extension (Cable)
4
10-15 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cable Crunch
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Seated Row (Cable)
4
8-12 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Tricep Extension (Cable)
4
10-15 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cable Crunch
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Seated Row (Cable)
4
8-12 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Tricep Extension (Cable)
4
10-15 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cable Crunch
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Seated Row (Cable)
4
8-12 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Tricep Extension (Cable)
4
10-15 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cable Crunch
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Seated Row (Cable)
4
8-12 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Tricep Extension (Cable)
4
10-15 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cable Crunch
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Seated Row (Cable)
4
8-12 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Tricep Extension (Cable)
4
10-15 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cable Crunch
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Seated Row (Cable)
4
8-12 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (EZ Bar)
4
6-10 reps
-
3A
Tricep Extension (Cable)
4
10-15 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cable Crunch
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Shrug (Trap Bar)
3
12-15 reps
-
2B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Shrug (Trap Bar)
3
12-15 reps
-
2B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Shrug (Trap Bar)
3
12-15 reps
-
2B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Shrug (Trap Bar)
3
12-15 reps
-
2B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Shrug (Trap Bar)
3
12-15 reps
-
2B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Shrug (Trap Bar)
3
12-15 reps
-
2B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Shrug (Trap Bar)
3
12-15 reps
-
2B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Shrug (Trap Bar)
3
12-15 reps
-
2B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Shrug (Trap Bar)
3
12-15 reps
-
2B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Shrug (Trap Bar)
3
12-15 reps
-
2B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Shrug (Trap Bar)
3
12-15 reps
-
2B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Shrug (Trap Bar)
3
12-15 reps
-
2B
Leg Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
-
2B
Preacher Curl (Barbell)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Face Pull
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
-
2B
Preacher Curl (Barbell)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Face Pull
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
-
2B
Preacher Curl (Barbell)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Face Pull
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
-
2B
Preacher Curl (Barbell)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Face Pull
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
-
2B
Preacher Curl (Barbell)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Face Pull
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
-
2B
Preacher Curl (Barbell)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Face Pull
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
-
2B
Preacher Curl (Barbell)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Face Pull
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
-
2B
Preacher Curl (Barbell)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Face Pull
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
-
2B
Preacher Curl (Barbell)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Face Pull
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
-
2B
Preacher Curl (Barbell)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Face Pull
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
-
2B
Preacher Curl (Barbell)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Face Pull
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
-
2B
Preacher Curl (Barbell)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Machine)
3
10-12 reps
-
2A
Lat Pulldown
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Machine)
3
10-12 reps
-
2A
Lat Pulldown
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Machine)
3
10-12 reps
-
2A
Lat Pulldown
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Machine)
3
10-12 reps
-
2A
Lat Pulldown
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Machine)
3
10-12 reps
-
2A
Lat Pulldown
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Machine)
3
10-12 reps
-
2A
Lat Pulldown
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Machine)
3
10-12 reps
-
2A
Lat Pulldown
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Machine)
3
10-12 reps
-
2A
Lat Pulldown
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Machine)
3
10-12 reps
-
2A
Lat Pulldown
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Machine)
3
10-12 reps
-
2A
Lat Pulldown
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Machine)
3
10-12 reps
-
2A
Lat Pulldown
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Seated Row (Machine)
3
10-12 reps
-
2A
Lat Pulldown
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2A
Farmer's Walk (Weighted)
3
3 reps
-
2B
Cable Crunch
3
10-20 reps
-
3
Leg Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2A
Farmer's Walk (Weighted)
3
3 reps
-
2B
Cable Crunch
3
10-20 reps
-
3
Leg Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2A
Farmer's Walk (Weighted)
3
3 reps
-
2B
Cable Crunch
3
10-20 reps
-
3
Leg Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2A
Farmer's Walk (Weighted)
3
3 reps
-
2B
Cable Crunch
3
10-20 reps
-
3
Leg Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2A
Farmer's Walk (Weighted)
3
3 reps
-
2B
Cable Crunch
3
10-20 reps
-
3
Leg Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2A
Farmer's Walk (Weighted)
3
3 reps
-
2B
Cable Crunch
3
10-20 reps
-
3
Leg Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2A
Farmer's Walk (Weighted)
3
3 reps
-
2B
Cable Crunch
3
10-20 reps
-
3
Leg Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2A
Farmer's Walk (Weighted)
3
3 reps
-
2B
Cable Crunch
3
10-20 reps
-
3
Leg Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2A
Farmer's Walk (Weighted)
3
3 reps
-
2B
Cable Crunch
3
10-20 reps
-
3
Leg Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2A
Farmer's Walk (Weighted)
3
3 reps
-
2B
Cable Crunch
3
10-20 reps
-
3
Leg Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2A
Farmer's Walk (Weighted)
3
3 reps
-
2B
Cable Crunch
3
10-20 reps
-
3
Leg Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2A
Farmer's Walk (Weighted)
3
3 reps
-
2B
Cable Crunch
3
10-20 reps
-
3
Leg Press
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)4 Sets
6-8 Reps
-
1B
Seated Row (Cable)4 Sets
8-12 Reps
-
2A
Overhead Press (Barbell)4 Sets
6-12 Reps
-
2B
Bicep Curl (EZ Bar)4 Sets
6-10 Reps
-
3A
Tricep Extension (Cable)4 Sets
10-15 Reps
-
3B
Lateral Raise (Cable)4 Sets
10-15 Reps
-
3C
Cable Crunch4 Sets
10-20 Reps
-
Day 2
1A
Leg Extension4 Sets
10-15 Reps
-
1B
Seated Calf Raise4 Sets
15-20 Reps
-
2A
Shrug (Trap Bar)3 Sets
12-15 Reps
-
2B
Leg Curl3 Sets
12-15 Reps
-
Day 3
1A
Bench Press (Close Grip)4 Sets
6-10 Reps
-
1B
Pullover (Dumbbell)4 Sets
8-12 Reps
-
2A
Overhead Tricep Extension (Cable)4 Sets
10-12 Reps
-
2B
Preacher Curl (Barbell)4 Sets
6-12 Reps
-
3A
Hammer Curl3 Sets
6-12 Reps
-
3B
Face Pull3 Sets
10-15 Reps
-
Day 4
1A
Incline Bench Press (Barbell)3 Sets
6-10 Reps
-
1B
Seated Row (Machine)3 Sets
10-12 Reps
-
2A
Lat Pulldown3 Sets
6-10 Reps
-
2B
Tricep Extension (Cable)3 Sets
10-15 Reps
-
3A
Bayesian Curl3 Sets
8-12 Reps
-
3B
Chest Fly (Cable)3 Sets
12-15 Reps
-
Day 5
1A
Romanian Deadlift (Barbell)3 Sets
6-12 Reps
-
1B
Seated Calf Raise3 Sets
12-15 Reps
-
2A
Farmer's Walk (Weighted)3 Sets
3 Reps
-
2B
Cable Crunch3 Sets
10-20 Reps
-
3
Leg Press3 Sets
8-12 Reps
-