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Toji Fushiguro program

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10 athletes joined

Program Description

Purpose of this Program is to resemble the Toji Fushiguro physique. How to run this program: Eat in a caloric surplus to build muscle and run the solit as I recommend: 2 days on, 1 day off for recovery. Make sure to train hard and DONT SKIP AB TRAINING

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    May 06, 2024 04:14
  • Last Edited
    Jul 08, 2024 05:20

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Abs
9.7%
Triceps
9%
Front Delts
8.6%
Biceps
8.6%
Chest
8.1%
Hamstrings
7.9%
Upper Back
7.7%
Middle Delts
7%
Quadriceps
6.5%
Lats
6.3%
Glutes
4.9%
Adductors
4.2%
Rear Delts
4.2%
Calves
3.5%
Lower Back
2.8%
Forearms
1.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Dumbbell Row
3
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-8 reps
-
5
Chest Fly (Machine)
2
6-10 reps
-
6
Sit Up (Weighted)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
High Bar Squat (Barbell)
3
5-8 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
5
Leg Curl
2
6-12 reps
-
6
Leg Extension
2
8-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Dumbbell Row
3 Sets
6-12 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
-
5
Chest Fly (Machine)
2 Sets
6-10 Reps
-
6
Sit Up (Weighted)
3 Sets
6-10 Reps
-
Day 2
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
-
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
-
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
-
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
-
6
Reverse Pec Deck
3 Sets
10-15 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
-
3
Hanging Leg Raise
3 Sets
10-15 Reps
-
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
-
5
Leg Curl
2 Sets
6-12 Reps
-
6
Leg Extension
2 Sets
8-15 Reps
-
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
2
High Bar Squat (Barbell)
3 Sets
5-8 Reps
-
3
Hanging Leg Raise
3 Sets
10-15 Reps
-
4
Standing Calf Raise (Smith Machine)
3 Sets
10-15 Reps
-
5
Leg Curl
2 Sets
6-12 Reps
-
6
Leg Extension
2 Sets
8-15 Reps
-
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
5-8 Reps
-
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
-
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
4
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
-
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
-
6
Reverse Pec Deck
3 Sets
10-15 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Dumbbell Row
3 Sets
6-12 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
-
5
Chest Fly (Machine)
2 Sets
6-10 Reps
-
6
Sit Up (Weighted)
3 Sets
6-10 Reps
-