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Train as the Rock

by Dimitri S.
9 athletes joined
5.0
(1 rating)

Program Description

Get muscles and a lot of them

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 19, 2024 05:31
  • Last Edited
    Jun 18, 2025 07:53

Summary

Unleash your inner powerhouse with "Train as the Rock," a 12-week program designed to sculpt your physique and boost your strength. Committing to five days a week, you'll tackle a variety of dynamic exercises targeting major muscle groups, including back, chest, and arms, using a full gym setup. Each workout is crafted to challenge your limits and promote muscle growth, ensuring you stay motivated and engaged throughout your journey. Get ready to channel your determination and transform your body!
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4.8 Stars with 10, 000+ Ratings
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
Wide Grip Pull-Up
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Shrug (Barbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Shrug (Barbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Shrug (Barbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Shrug (Barbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Shrug (Barbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Shrug (Barbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Shrug (Barbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Shrug (Barbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Shrug (Barbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Shrug (Barbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Shrug (Barbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Shrug (Barbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Dip (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
-
2
Leg Press
4
50 reps
-
3
Walking Lunge (Dumbbell)
4
40 reps
-
4
Hack Squat
4
20 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Lying Leg Curl
4
12 reps
-
7
Standing Calf Raise
5
75 reps
-
8
Seated Calf Raise
5
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
-
2
Leg Press
4
50 reps
-
3
Walking Lunge (Dumbbell)
4
40 reps
-
4
Hack Squat
4
20 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Lying Leg Curl
4
12 reps
-
7
Standing Calf Raise
5
75 reps
-
8
Seated Calf Raise
5
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
-
2
Leg Press
4
50 reps
-
3
Walking Lunge (Dumbbell)
4
40 reps
-
4
Hack Squat
4
20 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Lying Leg Curl
4
12 reps
-
7
Standing Calf Raise
5
75 reps
-
8
Seated Calf Raise
5
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
-
2
Leg Press
4
50 reps
-
3
Walking Lunge (Dumbbell)
4
40 reps
-
4
Hack Squat
4
20 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Lying Leg Curl
4
12 reps
-
7
Standing Calf Raise
5
75 reps
-
8
Seated Calf Raise
5
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
-
2
Leg Press
4
50 reps
-
3
Walking Lunge (Dumbbell)
4
40 reps
-
4
Hack Squat
4
20 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Lying Leg Curl
4
12 reps
-
7
Standing Calf Raise
5
75 reps
-
8
Seated Calf Raise
5
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
-
2
Leg Press
4
50 reps
-
3
Walking Lunge (Dumbbell)
4
40 reps
-
4
Hack Squat
4
20 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Lying Leg Curl
4
12 reps
-
7
Standing Calf Raise
5
75 reps
-
8
Seated Calf Raise
5
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
-
2
Leg Press
4
50 reps
-
3
Walking Lunge (Dumbbell)
4
40 reps
-
4
Hack Squat
4
20 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Lying Leg Curl
4
12 reps
-
7
Standing Calf Raise
5
75 reps
-
8
Seated Calf Raise
5
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
-
2
Leg Press
4
50 reps
-
3
Walking Lunge (Dumbbell)
4
40 reps
-
4
Hack Squat
4
20 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Lying Leg Curl
4
12 reps
-
7
Standing Calf Raise
5
75 reps
-
8
Seated Calf Raise
5
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
-
2
Leg Press
4
50 reps
-
3
Walking Lunge (Dumbbell)
4
40 reps
-
4
Hack Squat
4
20 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Lying Leg Curl
4
12 reps
-
7
Standing Calf Raise
5
75 reps
-
8
Seated Calf Raise
5
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
-
2
Leg Press
4
50 reps
-
3
Walking Lunge (Dumbbell)
4
40 reps
-
4
Hack Squat
4
20 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Lying Leg Curl
4
12 reps
-
7
Standing Calf Raise
5
75 reps
-
8
Seated Calf Raise
5
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
-
2
Leg Press
4
50 reps
-
3
Walking Lunge (Dumbbell)
4
40 reps
-
4
Hack Squat
4
20 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Lying Leg Curl
4
12 reps
-
7
Standing Calf Raise
5
75 reps
-
8
Seated Calf Raise
5
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
-
2
Leg Press
4
50 reps
-
3
Walking Lunge (Dumbbell)
4
40 reps
-
4
Hack Squat
4
20 reps
-
5
Romanian Deadlift (Dumbbell)
4
12 reps
-
6
Lying Leg Curl
4
12 reps
-
7
Standing Calf Raise
5
75 reps
-
8
Seated Calf Raise
5
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
One Arm Lateral Raise (Cable)
3
20 reps
-
5
Rear Delt Fly (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
One Arm Lateral Raise (Cable)
3
20 reps
-
5
Rear Delt Fly (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
One Arm Lateral Raise (Cable)
3
20 reps
-
5
Rear Delt Fly (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
One Arm Lateral Raise (Cable)
3
20 reps
-
5
Rear Delt Fly (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
One Arm Lateral Raise (Cable)
3
20 reps
-
5
Rear Delt Fly (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
One Arm Lateral Raise (Cable)
3
20 reps
-
5
Rear Delt Fly (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
One Arm Lateral Raise (Cable)
3
20 reps
-
5
Rear Delt Fly (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
One Arm Lateral Raise (Cable)
3
20 reps
-
5
Rear Delt Fly (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
One Arm Lateral Raise (Cable)
3
20 reps
-
5
Rear Delt Fly (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
One Arm Lateral Raise (Cable)
3
20 reps
-
5
Rear Delt Fly (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
One Arm Lateral Raise (Cable)
3
20 reps
-
5
Rear Delt Fly (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
One Arm Lateral Raise (Cable)
3
20 reps
-
5
Rear Delt Fly (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
-
2
Bicep Curl (EZ Bar)
4
12 reps
-
3
Bicep Curl (Cable)
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
4
12 reps
-
6
Dip (Bodyweight)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
-
2
Bicep Curl (EZ Bar)
4
12 reps
-
3
Bicep Curl (Cable)
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
4
12 reps
-
6
Dip (Bodyweight)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
-
2
Bicep Curl (EZ Bar)
4
12 reps
-
3
Bicep Curl (Cable)
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
4
12 reps
-
6
Dip (Bodyweight)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
-
2
Bicep Curl (EZ Bar)
4
12 reps
-
3
Bicep Curl (Cable)
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
4
12 reps
-
6
Dip (Bodyweight)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
-
2
Bicep Curl (EZ Bar)
4
12 reps
-
3
Bicep Curl (Cable)
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
4
12 reps
-
6
Dip (Bodyweight)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
-
2
Bicep Curl (EZ Bar)
4
12 reps
-
3
Bicep Curl (Cable)
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
4
12 reps
-
6
Dip (Bodyweight)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
-
2
Bicep Curl (EZ Bar)
4
12 reps
-
3
Bicep Curl (Cable)
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
4
12 reps
-
6
Dip (Bodyweight)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
-
2
Bicep Curl (EZ Bar)
4
12 reps
-
3
Bicep Curl (Cable)
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
4
12 reps
-
6
Dip (Bodyweight)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
-
2
Bicep Curl (EZ Bar)
4
12 reps
-
3
Bicep Curl (Cable)
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
4
12 reps
-
6
Dip (Bodyweight)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
-
2
Bicep Curl (EZ Bar)
4
12 reps
-
3
Bicep Curl (Cable)
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
4
12 reps
-
6
Dip (Bodyweight)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
-
2
Bicep Curl (EZ Bar)
4
12 reps
-
3
Bicep Curl (Cable)
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
4
12 reps
-
6
Dip (Bodyweight)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
-
2
Bicep Curl (EZ Bar)
4
12 reps
-
3
Bicep Curl (Cable)
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
4
12 reps
-
6
Dip (Bodyweight)
4
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Wide Grip Pull-Up
4 Sets
10 Reps
-
2
Single Arm Row (Dumbbell)
4 Sets
10 Reps
-
3
Barbell Row
4 Sets
10 Reps
-
4
Lat Pulldown
3 Sets
12 Reps
-
5
Seated Row (Cable)
3 Sets
12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
7
Face Pull
3 Sets
12 Reps
-
8
Shrug (Barbell)
4 Sets
12 Reps
-
Day 2
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
-
2
Bench Press (Dumbbell)
4 Sets
12 Reps
-
3
Incline Chest Press (Machine)
4 Sets
12 Reps
-
4
Pec Fly (Dumbbell)
3 Sets
12 Reps
-
5
Chest Fly (Cable)
3 Sets
15 Reps
-
6
Dip (Bodyweight)
3 Sets
-
Day 3
1
Leg Extension
4 Sets
25 Reps
-
2
Leg Press
4 Sets
50 Reps
-
3
Walking Lunge (Dumbbell)
4 Sets
40 Reps
-
4
Hack Squat
4 Sets
20 Reps
-
5
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
-
6
Lying Leg Curl
4 Sets
12 Reps
-
7
Standing Calf Raise
5 Sets
75 Reps
-
8
Seated Calf Raise
5 Sets
50 Reps
-
Day 4
1
Shoulder Press (Machine)
4 Sets
10 Reps
-
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
4
One Arm Lateral Raise (Cable)
3 Sets
20 Reps
-
5
Rear Delt Fly (Machine)
4 Sets
12 Reps
-
Day 5
1
Preacher Curl (Barbell)
4 Sets
12 Reps
-
2
Bicep Curl (EZ Bar)
4 Sets
12 Reps
-
3
Bicep Curl (Cable)
4 Sets
12 Reps
-
4
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
-
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
-
6
Dip (Bodyweight)
4 Sets
12 Reps
-