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BoostcampPNG

The Ultimate training program For mass and Strengt

by Andre R.
5 athletes joined

Program Description

The purpose of this program is to building Lean Muscle and gain Strength

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 02, 2024 01:02
  • Last Edited
    Jun 18, 2025 12:50

Summary

Unlock your potential with this comprehensive 12-week program designed to build mass and strength. Committing just three days a week, you'll engage in a variety of exercises targeting all major muscle groups, utilizing both dumbbells and barbells. Each session is structured to maximize hypertrophy and strength gains, featuring movements like the Seated Shoulder Press and Bench Press. Get ready to transform your physique and elevate your lifting game!
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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)
2
2
10 reps
8 reps
-
-
2
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
-
-
3
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
10 reps
8 reps
-
-
6
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
7
Bicep Curl (Barbell)
1
3
10 reps
8 reps
-
-
8
Hammer Curl
2
2
10 reps
8 reps
-
-
9
French Press
2
2
10 reps
8 reps
-
-
10
Bench Press (Close Grip)
1
3
10 reps
8 reps
-
-
11
Overhead Extension (Dumbbell)
1
3
10 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
3
12 reps
10 reps
-
-
2
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
-
-
3
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
10 reps
8 reps
-
-
6
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
7
Bicep Curl (Barbell)
1
3
10 reps
8 reps
-
-
8
Hammer Curl
2
2
10 reps
8 reps
-
-
9
French Press
2
2
10 reps
8 reps
-
-
10
Bench Press (Close Grip)
1
3
10 reps
8 reps
-
-
11
Overhead Extension (Dumbbell)
1
3
10 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
-
-
3
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
10 reps
8 reps
-
-
6
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
7
Bicep Curl (Barbell)
1
3
10 reps
8 reps
-
-
8
Hammer Curl
2
2
10 reps
8 reps
-
-
9
French Press
2
2
10 reps
8 reps
-
-
10
Bench Press (Close Grip)
1
3
10 reps
8 reps
-
-
11
Overhead Extension (Dumbbell)
1
3
10 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
-
-
2
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Shoulder Press (Machine)
1
2
10 reps
8 reps
-
-
5
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
6
Bicep Curl (Barbell)
1
3
10 reps
8 reps
-
-
7
Hammer Curl
2
2
10 reps
8 reps
-
-
8
French Press
2
2
10 reps
8 reps
-
-
9
Bench Press (Close Grip)
1
3
10 reps
8 reps
-
-
10
Overhead Extension (Dumbbell)
1
3
10 reps
6 reps
-
-
11
Seated Military Press (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
-
-
3
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
10 reps
8 reps
-
-
6
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
7
Bicep Curl (Barbell)
1
3
10 reps
8 reps
-
-
8
Hammer Curl
2
2
10 reps
8 reps
-
-
9
French Press
2
2
10 reps
8 reps
-
-
10
Bench Press (Close Grip)
1
3
10 reps
8 reps
-
-
11
Overhead Extension (Dumbbell)
1
3
10 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
-
-
3
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
10 reps
8 reps
-
-
6
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
7
Bicep Curl (Barbell)
1
3
10 reps
8 reps
-
-
8
Hammer Curl
2
2
10 reps
8 reps
-
-
9
French Press
2
2
10 reps
8 reps
-
-
10
Bench Press (Close Grip)
1
3
10 reps
8 reps
-
-
11
Overhead Extension (Dumbbell)
1
3
10 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
-
-
3
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
10 reps
8 reps
-
-
6
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
7
Bicep Curl (Barbell)
1
3
10 reps
8 reps
-
-
8
Hammer Curl
2
2
10 reps
8 reps
-
-
9
French Press
2
2
10 reps
8 reps
-
-
10
Bench Press (Close Grip)
1
3
10 reps
8 reps
-
-
11
Overhead Extension (Dumbbell)
1
3
10 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
-
-
3
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
10 reps
8 reps
-
-
6
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
7
Bicep Curl (Barbell)
1
3
10 reps
8 reps
-
-
8
Hammer Curl
2
2
10 reps
8 reps
-
-
9
French Press
2
2
10 reps
8 reps
-
-
10
Bench Press (Close Grip)
1
3
10 reps
8 reps
-
-
11
Overhead Extension (Dumbbell)
1
3
10 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
-
-
3
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
10 reps
8 reps
-
-
6
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
7
Bicep Curl (Barbell)
1
3
10 reps
8 reps
-
-
8
Hammer Curl
2
2
10 reps
8 reps
-
-
9
French Press
2
2
10 reps
8 reps
-
-
10
Bench Press (Close Grip)
1
3
10 reps
8 reps
-
-
11
Overhead Extension (Dumbbell)
1
3
10 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
-
-
3
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
10 reps
8 reps
-
-
6
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
7
Bicep Curl (Barbell)
1
3
10 reps
8 reps
-
-
8
Hammer Curl
2
2
10 reps
8 reps
-
-
9
French Press
2
2
10 reps
8 reps
-
-
10
Bench Press (Close Grip)
1
3
10 reps
8 reps
-
-
11
Overhead Extension (Dumbbell)
1
3
10 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
-
-
3
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
10 reps
8 reps
-
-
6
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
7
Bicep Curl (Barbell)
1
3
10 reps
8 reps
-
-
8
Hammer Curl
2
2
10 reps
8 reps
-
-
9
French Press
2
2
10 reps
8 reps
-
-
10
Bench Press (Close Grip)
1
3
10 reps
8 reps
-
-
11
Overhead Extension (Dumbbell)
1
3
10 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
-
-
3
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
10 reps
8 reps
-
-
6
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
7
Bicep Curl (Barbell)
1
3
10 reps
8 reps
-
-
8
Hammer Curl
2
2
10 reps
8 reps
-
-
9
French Press
2
2
10 reps
8 reps
-
-
10
Bench Press (Close Grip)
1
3
10 reps
8 reps
-
-
11
Overhead Extension (Dumbbell)
1
3
10 reps
6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
1
3
10 reps
8 reps
-
-
4
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
-
-
5A
Seated Dip (Machine)
2
2
10 reps
8 reps
-
-
6
Push Up
4
10 reps
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Barbell Row
2
2
10 reps
8 reps
-
-
9
Chest Supported Row (Dumbbell)
2
2
10 reps
8 reps
-
-
10A
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
11
Dumbbell Row
2
2
10 reps
8 reps
-
-
12
Lat Pulldown (Single Arm)
1
3
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
1
3
10 reps
8 reps
-
-
4
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
-
-
5A
Seated Dip (Machine)
2
2
10 reps
8 reps
-
-
6
Push Up
4
10 reps
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Barbell Row
2
2
10 reps
8 reps
-
-
9
Chest Supported Row (Dumbbell)
2
2
10 reps
8 reps
-
-
10A
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
11
Dumbbell Row
2
2
10 reps
8 reps
-
-
12
Lat Pulldown (Single Arm)
1
3
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
1
3
10 reps
8 reps
-
-
4
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
-
-
5A
Seated Dip (Machine)
2
2
10 reps
8 reps
-
-
6
Push Up
4
10 reps
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Barbell Row
2
2
10 reps
8 reps
-
-
9
Chest Supported Row (Dumbbell)
2
2
10 reps
8 reps
-
-
10A
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
11
Dumbbell Row
2
2
10 reps
8 reps
-
-
12
Lat Pulldown (Single Arm)
1
3
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
1
3
10 reps
8 reps
-
-
4
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
-
-
5A
Seated Dip (Machine)
2
2
10 reps
8 reps
-
-
6
Push Up
4
10 reps
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Barbell Row
2
2
10 reps
8 reps
-
-
9
Chest Supported Row (Dumbbell)
2
2
10 reps
8 reps
-
-
10A
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
11
Dumbbell Row
2
2
10 reps
8 reps
-
-
12
Lat Pulldown (Single Arm)
1
3
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
1
3
10 reps
8 reps
-
-
4
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
-
-
5A
Seated Dip (Machine)
2
2
10 reps
8 reps
-
-
6
Push Up
4
10 reps
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Barbell Row
2
2
10 reps
8 reps
-
-
9
Chest Supported Row (Dumbbell)
2
2
10 reps
8 reps
-
-
10A
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
11
Dumbbell Row
2
2
10 reps
8 reps
-
-
12
Lat Pulldown (Single Arm)
1
3
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
1
3
10 reps
8 reps
-
-
4
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
-
-
5A
Seated Dip (Machine)
2
2
10 reps
8 reps
-
-
6
Push Up
4
10 reps
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Barbell Row
2
2
10 reps
8 reps
-
-
9
Chest Supported Row (Dumbbell)
2
2
10 reps
8 reps
-
-
10A
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
11
Dumbbell Row
2
2
10 reps
8 reps
-
-
12
Lat Pulldown (Single Arm)
1
3
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
1
3
10 reps
8 reps
-
-
4
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
-
-
5A
Seated Dip (Machine)
2
2
10 reps
8 reps
-
-
6
Push Up
4
10 reps
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Barbell Row
2
2
10 reps
8 reps
-
-
9
Chest Supported Row (Dumbbell)
2
2
10 reps
8 reps
-
-
10A
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
11
Dumbbell Row
2
2
10 reps
8 reps
-
-
12
Lat Pulldown (Single Arm)
1
3
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
1
3
10 reps
8 reps
-
-
4
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
-
-
5A
Seated Dip (Machine)
2
2
10 reps
8 reps
-
-
6
Push Up
4
10 reps
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Barbell Row
2
2
10 reps
8 reps
-
-
9
Chest Supported Row (Dumbbell)
2
2
10 reps
8 reps
-
-
10A
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
11
Dumbbell Row
2
2
10 reps
8 reps
-
-
12
Lat Pulldown (Single Arm)
1
3
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
1
3
10 reps
8 reps
-
-
4
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
-
-
5A
Seated Dip (Machine)
2
2
10 reps
8 reps
-
-
6
Push Up
4
10 reps
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Barbell Row
2
2
10 reps
8 reps
-
-
9
Chest Supported Row (Dumbbell)
2
2
10 reps
8 reps
-
-
10A
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
11
Dumbbell Row
2
2
10 reps
8 reps
-
-
12
Lat Pulldown (Single Arm)
1
3
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
1
3
10 reps
8 reps
-
-
4
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
-
-
5A
Seated Dip (Machine)
2
2
10 reps
8 reps
-
-
6
Push Up
4
10 reps
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Barbell Row
2
2
10 reps
8 reps
-
-
9
Chest Supported Row (Dumbbell)
2
2
10 reps
8 reps
-
-
10A
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
11
Dumbbell Row
2
2
10 reps
8 reps
-
-
12
Lat Pulldown (Single Arm)
1
3
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
1
3
10 reps
8 reps
-
-
4
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
-
-
5A
Seated Dip (Machine)
2
2
10 reps
8 reps
-
-
6
Push Up
4
10 reps
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Barbell Row
2
2
10 reps
8 reps
-
-
9
Chest Supported Row (Dumbbell)
2
2
10 reps
8 reps
-
-
10A
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
11
Dumbbell Row
2
2
10 reps
8 reps
-
-
12
Lat Pulldown (Single Arm)
1
3
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
1
3
10 reps
8 reps
-
-
4
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
-
-
5A
Seated Dip (Machine)
2
2
10 reps
8 reps
-
-
6
Push Up
4
10 reps
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Barbell Row
2
2
10 reps
8 reps
-
-
9
Chest Supported Row (Dumbbell)
2
2
10 reps
8 reps
-
-
10A
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
11
Dumbbell Row
2
2
10 reps
8 reps
-
-
12
Lat Pulldown (Single Arm)
1
3
10 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
10 reps
8 reps
-
-
2
Stiff Leg Deadlift
2
2
10 reps
8 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
3
10 reps
8 reps
-
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Leg Curl
2
2
15 reps
10 reps
-
-
7
Hip Abductor (Machine)
4
10 reps
-
8
Hip Adductor (Machine)
4
10 reps
-
9
Standing Calf Raise
4
10 reps
-
10
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
12 reps
10 reps
-
-
2
Stiff Leg Deadlift
2
2
10 reps
8 reps
-
-
3
Goblet Squat
4
10 reps
-
4
Bulgarian Split Squat (Barbell)
1
3
10 reps
8 reps
-
-
5
Leg Extension
4
10 reps
-
6
Leg Curl
4
8 reps
-
7
Hip Abductor (Machine)
4
10 reps
-
8
Hip Adductor (Machine)
4
10 reps
-
9
Standing Calf Raise
4
10 reps
-
10
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
10 reps
8 reps
-
-
2
Stiff Leg Deadlift
2
2
10 reps
8 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
3
10 reps
8 reps
-
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Leg Curl
4
8 reps
-
7
Hip Abductor (Machine)
4
10 reps
-
8
Hip Adductor (Machine)
4
10 reps
-
9
Standing Calf Raise
4
10 reps
-
10
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
10 reps
8 reps
-
-
2
Stiff Leg Deadlift
2
2
10 reps
8 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
3
10 reps
8 reps
-
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Leg Curl
4
8 reps
-
7
Hip Abductor (Machine)
4
10 reps
-
8
Hip Adductor (Machine)
4
10 reps
-
9
Standing Calf Raise
4
10 reps
-
10
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
10 reps
8 reps
-
-
2
Stiff Leg Deadlift
2
2
10 reps
8 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
3
10 reps
8 reps
-
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Leg Curl
4
8 reps
-
7
Hip Abductor (Machine)
4
10 reps
-
8
Hip Adductor (Machine)
4
10 reps
-
9
Standing Calf Raise
4
10 reps
-
10
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
10 reps
8 reps
-
-
2
Stiff Leg Deadlift
2
2
10 reps
8 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
3
10 reps
8 reps
-
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Leg Curl
4
8 reps
-
7
Hip Abductor (Machine)
4
10 reps
-
8
Hip Adductor (Machine)
4
10 reps
-
9
Standing Calf Raise
4
10 reps
-
10
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
10 reps
8 reps
-
-
2
Stiff Leg Deadlift
2
2
10 reps
8 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
3
10 reps
8 reps
-
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Leg Curl
4
8 reps
-
7
Hip Abductor (Machine)
4
10 reps
-
8
Hip Adductor (Machine)
4
10 reps
-
9
Standing Calf Raise
4
10 reps
-
10
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
10 reps
8 reps
-
-
2
Stiff Leg Deadlift
2
2
10 reps
8 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
3
10 reps
8 reps
-
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Leg Curl
4
8 reps
-
7
Hip Abductor (Machine)
4
10 reps
-
8
Hip Adductor (Machine)
4
10 reps
-
9
Standing Calf Raise
4
10 reps
-
10
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
10 reps
8 reps
-
-
2
Stiff Leg Deadlift
2
2
10 reps
8 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
3
10 reps
8 reps
-
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Leg Curl
4
8 reps
-
7
Hip Abductor (Machine)
4
10 reps
-
8
Hip Adductor (Machine)
4
10 reps
-
9
Standing Calf Raise
4
10 reps
-
10
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
10 reps
8 reps
-
-
2
Stiff Leg Deadlift
2
2
10 reps
8 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
3
10 reps
8 reps
-
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Leg Curl
4
8 reps
-
7
Hip Abductor (Machine)
4
10 reps
-
8
Hip Adductor (Machine)
4
10 reps
-
9
Standing Calf Raise
4
10 reps
-
10
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
10 reps
8 reps
-
-
2
Stiff Leg Deadlift
2
2
10 reps
8 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
3
10 reps
8 reps
-
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Leg Curl
4
8 reps
-
7
Hip Abductor (Machine)
4
10 reps
-
8
Hip Adductor (Machine)
4
10 reps
-
9
Standing Calf Raise
4
10 reps
-
10
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
10 reps
8 reps
-
-
2
Stiff Leg Deadlift
2
2
10 reps
8 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
3
10 reps
8 reps
-
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Leg Curl
4
8 reps
-
7
Hip Abductor (Machine)
4
10 reps
-
8
Hip Adductor (Machine)
4
10 reps
-
9
Standing Calf Raise
4
10 reps
-
10
Seated Calf Raise
4
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
2
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
3
Upright Row (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
5
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
-
-
6
Preacher Curl (Barbell)
3 Sets
1 Set
10 Reps
8 Reps
-
-
7
Bicep Curl (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
-
-
8
Hammer Curl
2 Sets
2 Sets
10 Reps
8 Reps
-
-
9
French Press
2 Sets
2 Sets
10 Reps
8 Reps
-
-
10
Bench Press (Close Grip)
1 Set
3 Sets
10 Reps
8 Reps
-
-
11
Overhead Extension (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
-
-
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Chest Fly (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
-
-
4
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
-
-
5A
Seated Dip (Machine)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
6
Push Up
4 Sets
10 Reps
-
7
Chin-Up (Bodyweight)
3 Sets
10 Reps
-
8
Barbell Row
2 Sets
2 Sets
10 Reps
8 Reps
-
-
9
Chest Supported Row (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
10A
Lat Pulldown (Close Grip)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
11
Dumbbell Row
2 Sets
2 Sets
10 Reps
8 Reps
-
-
12
Lat Pulldown (Single Arm)
1 Set
3 Sets
10 Reps
8 Reps
-
-
Day 3
1
Squat (Barbell)
3 Sets
2 Sets
10 Reps
8 Reps
-
-
2
Stiff Leg Deadlift
2 Sets
2 Sets
10 Reps
8 Reps
-
-
3
Bulgarian Split Squat (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
-
-
4
Goblet Squat
4 Sets
10 Reps
-
5
Leg Extension
4 Sets
10 Reps
-
6
Leg Curl
2 Sets
2 Sets
15 Reps
10 Reps
-
-
7
Hip Abductor (Machine)
4 Sets
10 Reps
-
8
Hip Adductor (Machine)
4 Sets
10 Reps
-
9
Standing Calf Raise
4 Sets
10 Reps
-
10
Seated Calf Raise
4 Sets
10 Reps
-