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BoostcampPNG

Golden Bod

by Matt Render
4.0
(1 rating)

Program Description

life

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 17, 2025 06:16
  • Last Edited
    Jun 18, 2025 08:36

Summary

Unlock your potential with the Golden Bod program, a comprehensive 12-week journey designed for serious lifters. Commit to 5 days a week of targeted workouts, focusing on both upper and lower body strength to sculpt your physique. Each session incorporates progressive overload techniques, ensuring you consistently challenge yourself and see real gains. With a variety of exercises, including barbell and dumbbell movements, you’ll build muscle and enhance your overall fitness in a full gym environment. Get ready to transform your body and achieve the results you've always wanted!
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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
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
15 reps
15 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 9
-
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
15 reps
15 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 9
-
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
15 reps
15 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 9
-
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
15 reps
15 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
-
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
-
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
-
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
-
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 9
-
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
5 reps
5 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 9
-
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
5 reps
5 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 9
-
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
5 reps
5 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 9
-
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
5 reps
5 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3A
Barbell Row
2
12 reps
-
3B
Kelso Shrug
2
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Lying Leg Curl
2
15 reps
-
6
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3A
Barbell Row
2
12 reps
-
3B
Kelso Shrug
2
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Lying Leg Curl
2
15 reps
-
6
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3A
Barbell Row
2
12 reps
-
3B
Kelso Shrug
2
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Lying Leg Curl
2
15 reps
-
6
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3A
Barbell Row
2
12 reps
-
3B
Kelso Shrug
2
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Lying Leg Curl
2
15 reps
-
6
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3A
Barbell Row
2
12 reps
-
3B
Kelso Shrug
2
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Lying Leg Curl
2
15 reps
-
6
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3A
Barbell Row
2
12 reps
-
3B
Kelso Shrug
2
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Lying Leg Curl
2
15 reps
-
6
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3A
Barbell Row
2
12 reps
-
3B
Kelso Shrug
2
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Lying Leg Curl
2
15 reps
-
6
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3A
Barbell Row
2
12 reps
-
3B
Kelso Shrug
2
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Lying Leg Curl
2
15 reps
-
6
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3A
Barbell Row
2
12 reps
-
3B
Kelso Shrug
2
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Lying Leg Curl
2
15 reps
-
6
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3A
Barbell Row
2
12 reps
-
3B
Kelso Shrug
2
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Lying Leg Curl
2
15 reps
-
6
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
15 reps
15 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
15 reps
15 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Spider Curl
3
15 reps
-
4
Preacher Curl (Dumbbell)
2
15 reps
-
5
Incline JM Press
3
12 reps
-
6
Oblique Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Spider Curl
3
15 reps
-
4
Preacher Curl (Dumbbell)
2
15 reps
-
5
Incline JM Press
3
12 reps
-
6
Oblique Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Spider Curl
3
15 reps
-
4
Preacher Curl (Dumbbell)
2
15 reps
-
5
Incline JM Press
3
12 reps
-
6
Oblique Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Spider Curl
3
15 reps
-
4
Preacher Curl (Dumbbell)
2
15 reps
-
5
Incline JM Press
3
12 reps
-
6
Oblique Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Spider Curl
3
15 reps
-
4
Preacher Curl (Dumbbell)
2
15 reps
-
5
Incline JM Press
3
12 reps
-
6
Oblique Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Spider Curl
3
15 reps
-
4
Preacher Curl (Dumbbell)
2
15 reps
-
5
Incline JM Press
3
12 reps
-
6
Oblique Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Spider Curl
3
15 reps
-
4
Preacher Curl (Dumbbell)
2
15 reps
-
5
Incline JM Press
3
12 reps
-
6
Oblique Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Spider Curl
3
15 reps
-
4
Preacher Curl (Dumbbell)
2
15 reps
-
5
Incline JM Press
3
12 reps
-
6
Oblique Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Spider Curl
3
15 reps
-
4
Preacher Curl (Dumbbell)
2
15 reps
-
5
Incline JM Press
3
12 reps
-
6
Oblique Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Spider Curl
3
15 reps
-
4
Preacher Curl (Dumbbell)
2
15 reps
-
5
Incline JM Press
3
12 reps
-
6
Oblique Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3A
Barbell Row
2
12 reps
-
3B
Kelso Shrug
2
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Lying Leg Curl
2
15 reps
-
6
Standing Calf Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3A
Barbell Row
2
12 reps
-
3B
Kelso Shrug
2
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Lying Leg Curl
2
15 reps
-
6
Standing Calf Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Seated Calf Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Seated Calf Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Seated Calf Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Seated Calf Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Seated Calf Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Seated Calf Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Seated Calf Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Seated Calf Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Seated Calf Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Seated Calf Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Spider Curl
3
15 reps
-
4
Preacher Curl (Dumbbell)
2
15 reps
-
5
Incline JM Press
3
12 reps
-
6
Oblique Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Spider Curl
3
15 reps
-
4
Preacher Curl (Dumbbell)
2
15 reps
-
5
Incline JM Press
3
12 reps
-
6
Oblique Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Incline Curl (Dumbbell)
2
15 reps
-
2B
Single Arm Tricep Extension (Cable)
2
15 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Incline Curl (Dumbbell)
2
15 reps
-
2B
Single Arm Tricep Extension (Cable)
2
15 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Incline Curl (Dumbbell)
2
15 reps
-
2B
Single Arm Tricep Extension (Cable)
2
15 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Incline Curl (Dumbbell)
2
15 reps
-
2B
Single Arm Tricep Extension (Cable)
2
15 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Incline Curl (Dumbbell)
2
15 reps
-
2B
Single Arm Tricep Extension (Cable)
2
15 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Incline Curl (Dumbbell)
2
15 reps
-
2B
Single Arm Tricep Extension (Cable)
2
15 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Incline Curl (Dumbbell)
2
15 reps
-
2B
Single Arm Tricep Extension (Cable)
2
15 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Incline Curl (Dumbbell)
2
15 reps
-
2B
Single Arm Tricep Extension (Cable)
2
15 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Incline Curl (Dumbbell)
2
15 reps
-
2B
Single Arm Tricep Extension (Cable)
2
15 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Incline Curl (Dumbbell)
2
15 reps
-
2B
Single Arm Tricep Extension (Cable)
2
15 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Seated Calf Raise
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Seated Calf Raise
1
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Incline Curl (Dumbbell)
2
15 reps
-
2B
Single Arm Tricep Extension (Cable)
2
15 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Abs Crunch (Weighted)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Incline Curl (Dumbbell)
2
15 reps
-
2B
Single Arm Tricep Extension (Cable)
2
15 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Abs Crunch (Weighted)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@9
@7
2
Seated Overhead Press (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@9
@7
3
Bicep Curl (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@9
@7
4
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@9
5
Skull Crusher (Barbell)
1 Set
2 Sets
15 Reps
15 Reps
@9
@7
6
Wide Grip Pull-Up
3 Sets
15 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
-
Day 2
1
Hack Squat
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
@9
@9
@9
2
Sissy Squat
2 Sets
15 Reps
-
3A
Barbell Row
2 Sets
12 Reps
-
3B
Kelso Shrug
2 Sets
12 Reps
-
4
Pullover (Dumbbell)
2 Sets
12 Reps
-
5
Lying Leg Curl
2 Sets
15 Reps
-
6
Standing Calf Raise
1 Set
20 Reps
-
Day 3
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@9
@7
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
-
3
Spider Curl
3 Sets
15 Reps
-
4
Preacher Curl (Dumbbell)
2 Sets
15 Reps
-
5
Incline JM Press
3 Sets
12 Reps
-
6
Oblique Leg Raise
3 Sets
15 Reps
-
Day 4
1
Hack Squat
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
-
-
-
2
Hip Adductor (Machine)
3 Sets
12 Reps
-
3
Leg Extension
2 Sets
15 Reps
-
4
Seated Hamstring Curl
2 Sets
12 Reps
-
5
Seated Calf Raise
1 Set
20 Reps
-
Day 5
1A
Dip (Weighted)
3 Sets
-
1B
Chin-Up (Weighted)
3 Sets
-
2A
Incline Curl (Dumbbell)
2 Sets
15 Reps
-
2B
Single Arm Tricep Extension (Cable)
2 Sets
15 Reps
-
3
Rear Delt Fly (Machine)
2 Sets
15 Reps
-
4
Abs Crunch (Weighted)
3 Sets
-