Program Description
A
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 01, 2025 05:04
- Last EditedAug 01, 2025 05:06
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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
1
Hack Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Cable Tricep Kickback
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Cable Tricep Kickback
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Cable Tricep Kickback
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Cable Tricep Kickback
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Cable Tricep Kickback
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Cable Tricep Kickback
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Cable Tricep Kickback
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Cable Tricep Kickback
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Cable Tricep Kickback
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Cable Tricep Kickback
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Cable Tricep Kickback
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Cable Tricep Kickback
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Seated Leg Curl
4
8-12 reps
-
3
Leg Curl (Standing)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Seated Leg Curl
4
8-12 reps
-
3
Leg Curl (Standing)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Seated Leg Curl
4
8-12 reps
-
3
Leg Curl (Standing)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Seated Leg Curl
4
8-12 reps
-
3
Leg Curl (Standing)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Seated Leg Curl
4
8-12 reps
-
3
Leg Curl (Standing)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Seated Leg Curl
4
8-12 reps
-
3
Leg Curl (Standing)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Seated Leg Curl
4
8-12 reps
-
3
Leg Curl (Standing)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Seated Leg Curl
4
8-12 reps
-
3
Leg Curl (Standing)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Seated Leg Curl
4
8-12 reps
-
3
Leg Curl (Standing)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Seated Leg Curl
4
8-12 reps
-
3
Leg Curl (Standing)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Seated Leg Curl
4
8-12 reps
-
3
Leg Curl (Standing)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Seated Leg Curl
4
8-12 reps
-
3
Leg Curl (Standing)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Face Pull
3
12-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Shrug
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Face Pull
3
12-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Shrug
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Face Pull
3
12-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Shrug
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Face Pull
3
12-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Shrug
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Face Pull
3
12-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Shrug
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Face Pull
3
12-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Shrug
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Face Pull
3
12-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Shrug
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Face Pull
3
12-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Shrug
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Face Pull
3
12-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Shrug
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Face Pull
3
12-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Shrug
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Face Pull
3
12-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Shrug
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Face Pull
3
12-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Shrug
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat4 Sets
8-12 Reps
-
2
Leg Press4 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
-
4
Leg Extension3 Sets
8-12 Reps
-
5
Standing Calf Raise3 Sets
8-12 Reps
-
Day 2
1
Barbell Row4 Sets
8-12 Reps
-
2
Single Arm Row (Dumbbell)4 Sets
8-12 Reps
-
3
Lat Pulldown3 Sets
8-12 Reps
-
4
Seated Row (Cable)3 Sets
8-12 Reps
-
5
Cable Crunch3 Sets
10-20 Reps
-
Day 3
1
Overhead Press (Dumbbell)3 Sets
8-12 Reps
-
2
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
5
Lateral Raise (Cable)3 Sets
12-15 Reps
-
6
Cable Tricep Kickback3 Sets
12-15 Reps
-
Day 4
1
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
-
2
Seated Leg Curl4 Sets
8-12 Reps
-
3
Leg Curl (Standing)3 Sets
8-12 Reps
-
4
Hyperextension3 Sets
8-12 Reps
-
5
Standing Calf Raise3 Sets
8-12 Reps
-
Day 5
1
Bench Press (Barbell)4 Sets
8-12 Reps
-
2
Incline Bench Press (Barbell)4 Sets
8-12 Reps
-
3
Chest Fly (Cable)3 Sets
8-12 Reps
-
4
Dip (Weighted)3 Sets
8-12 Reps
-
5
Hanging Leg Raise3 Sets
10-15 Reps
-
Day 6
1
Bicep Curl (Barbell)3 Sets
8-12 Reps
-
2
Face Pull3 Sets
12-15 Reps
-
3
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
-
4
Rear Delt Fly (Cable)3 Sets
12-15 Reps
-
5
Bayesian Curl3 Sets
8-12 Reps
-
6
Cable Shrug3 Sets
8-12 Reps
-