Program Description
I finished my first 12 week program and made some changes
Program Overview
- LevelNovice
- GoalMuscle & Sculpting, Bodybuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedJan 03, 2025 01:54
- Last EditedJun 18, 2025 12:14
Summary
Elevate your fitness journey with this comprehensive 12-week program designed for those ready to commit to serious gains. Training five days a week, you'll tackle a variety of exercises targeting both upper and lower body, including weighted pull-ups, bench presses, and cable tricep pushdowns. Each session is structured to enhance strength and muscle definition, ensuring you stay motivated and challenged throughout. Perfect for lifters looking to push their limits and achieve impressive results!
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4.8 Stars with 10, 000+ Ratings
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
Pull-Up (Weighted)
4
7 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Front Raise
3
15 reps
-
3
Face Pull
4
12 reps
-
4
Shrug (Barbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Front Raise
3
15 reps
-
3
Face Pull
4
12 reps
-
4
Shrug (Barbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Front Raise
3
15 reps
-
3
Face Pull
4
12 reps
-
4
Shrug (Barbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Front Raise
3
15 reps
-
3
Face Pull
4
12 reps
-
4
Shrug (Barbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Front Raise
3
15 reps
-
3
Face Pull
4
12 reps
-
4
Shrug (Barbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Front Raise
3
15 reps
-
3
Face Pull
4
12 reps
-
4
Shrug (Barbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Front Raise
3
15 reps
-
3
Face Pull
4
12 reps
-
4
Shrug (Barbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Front Raise
3
15 reps
-
3
Face Pull
4
12 reps
-
4
Shrug (Barbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Front Raise
3
15 reps
-
3
Face Pull
4
12 reps
-
4
Shrug (Barbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Front Raise
3
15 reps
-
3
Face Pull
4
12 reps
-
4
Shrug (Barbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Front Raise
3
15 reps
-
3
Face Pull
4
12 reps
-
4
Shrug (Barbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Front Raise
3
15 reps
-
3
Face Pull
4
12 reps
-
4
Shrug (Barbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Weighted)4 Sets
7 Reps
-
2
Bent Over Row (Barbell)4 Sets
8 Reps
-
3
T-Bar Row3 Sets
10 Reps
-
4
Seated Row (Cable)3 Sets
15 Reps
-
5
Bicep Curl (Barbell)4 Sets
10 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)4 Sets
6 Reps
-
2
Bench Press (Barbell)3 Sets
8 Reps
-
3
Pec Fly (Dumbbell)3 Sets
15 Reps
-
4
Tricep Pushdown (Cable)3 Sets
12 Reps
-
5
Overhead Tricep Extension (Dumbbell)3 Sets
15 Reps
-
6
Dip (Bodyweight)3 Sets
@10
Day 3
1
Squat (Barbell)4 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
-
4
Leg Curl3 Sets
12 Reps
-
5
Standing Calf Raise4 Sets
20 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)4 Sets
10 Reps
-
2
Front Raise3 Sets
15 Reps
-
3
Face Pull4 Sets
12 Reps
-
4
Shrug (Barbell)4 Sets
20 Reps
-
5
Lateral Raise (Dumbbell)4 Sets
12 Reps
-
Day 5
1
Deadlift (Barbell)4 Sets
6 Reps
-
2
Incline Bench Press (Barbell)4 Sets
8 Reps
-
3
Barbell Row3 Sets
8 Reps
-
4
Lunge (Dumbbell)3 Sets
12 Reps
-
5
Lateral Raise (Cable)3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)3 Sets
15 Reps
-
7
Tricep Pushdown (Cable)3 Sets
15 Reps
-