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BoostcampPNG

Ravage optimised

by Anil N.

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 05, 2025 03:19
  • Last Edited
    Dec 05, 2025 04:01
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.2%
Triceps
10.7%
Front Delts
9.2%
Hamstrings
8.8%
Biceps
8.3%
Quadriceps
7.6%
Glutes
7.6%
Chest
6.7%
Middle Delts
6.5%
Lats
5.8%
Abs
4.7%
Lower Back
2.9%
Calves
2.5%
Rear Delts
2.5%
Adductors
2.5%
Forearms
2.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Smith Machine)
1
2
10 reps
15 reps
-
-
2
Back Extension (Weighted)
2
15 reps
-
3
Walking Lunge (Dumbbell)
2
30 reps
-
4
Lying Leg Curl
2
12 reps
-
5
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10 reps
15 reps
-
-
2
Back Extension (Weighted)
2
15 reps
-
3
Walking Lunge (Dumbbell)
2
30 reps
-
4
Lying Leg Curl
2
12 reps
-
5
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10 reps
15 reps
-
-
2
Back Extension (Weighted)
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
30 reps
-
4
Lying Leg Curl
2
12 reps
-
5
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10 reps
15 reps
-
-
2
Back Extension (Weighted)
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
30 reps
-
4
Lying Leg Curl
2
12 reps
-
5
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10 reps
15 reps
-
-
2
Back Extension (Weighted)
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
30 reps
-
4
Lying Leg Curl
2
12 reps
-
5
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10 reps
15 reps
-
-
2
Back Extension (Weighted)
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
30 reps
-
4
Lying Leg Curl
2
12 reps
-
5
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
10 reps
15 reps
-
-
2
Back Extension (Weighted)
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
30 reps
-
4
Lying Leg Curl
2
12 reps
-
5
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3
10 reps
15 reps
-
-
2
Back Extension (Weighted)
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
30 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3
10 reps
15 reps
-
-
2
Back Extension (Weighted)
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
30 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
2
10 reps
15 reps
-
-
2
Back Extension (Weighted)
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
30 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
2
10 reps
15 reps
-
-
2
Back Extension (Weighted)
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
30 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
2
10 reps
15 reps
-
-
2
Back Extension (Weighted)
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
30 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
-
2
Lat Pulldown (Close Grip)
2
12 reps
-
3
Smith Machine Reverse Bench Press
2
12 reps
-
4
Lat Pulldown
1
15 reps
-
5
Pec Deck (Machine)
1
15 reps
-
6
Chest Supported One Arm Row
1
15 reps
-
7
Decline Crunch (Weighted)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
-
2
Lat Pulldown (Close Grip)
2
12 reps
-
3
Smith Machine Reverse Bench Press
2
12 reps
-
4
Lat Pulldown
1
15 reps
-
5
Pec Deck (Machine)
1
15 reps
-
6
Chest Supported One Arm Row
1
15 reps
-
7
Decline Crunch (Weighted)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
Smith Machine Reverse Bench Press
2
12 reps
-
4
Lat Pulldown
2
15 reps
-
5
Chest Supported One Arm Row
2
15 reps
-
6
Decline Crunch (Weighted)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
Smith Machine Reverse Bench Press
2
12 reps
-
4
Lat Pulldown
2
15 reps
-
5
Chest Supported One Arm Row
2
15 reps
-
6
Decline Crunch (Weighted)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
Smith Machine Reverse Bench Press
2
12 reps
-
4
Lat Pulldown
2
15 reps
-
5
Chest Supported One Arm Row
2
15 reps
-
6
Decline Crunch (Weighted)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
Smith Machine Reverse Bench Press
2
12 reps
-
4
Lat Pulldown
2
15 reps
-
5
Chest Supported One Arm Row
2
15 reps
-
6
Decline Crunch (Weighted)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
Smith Machine Reverse Bench Press
2
12 reps
-
4
Lat Pulldown
2
15 reps
-
5
Pec Deck (Machine)
2
15 reps
-
6
Chest Supported One Arm Row
2
15 reps
-
7
Decline Crunch (Weighted)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
Smith Machine Reverse Bench Press
3
12 reps
-
4
Lat Pulldown
2
15 reps
-
5
Pec Deck (Machine)
2
15 reps
-
6
Chest Supported One Arm Row
2
15 reps
-
7
Decline Crunch (Weighted)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
Smith Machine Reverse Bench Press
3
12 reps
-
4
Lat Pulldown
2
15 reps
-
5
Pec Deck (Machine)
2
15 reps
-
6
Chest Supported One Arm Row
2
15 reps
-
7
Decline Crunch (Weighted)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
-
2
Lat Pulldown (Close Grip)
4
12 reps
-
3
Smith Machine Reverse Bench Press
3
12 reps
-
4
Lat Pulldown
3
15 reps
-
5
Pec Deck (Machine)
3
15 reps
-
6
Chest Supported One Arm Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
-
2
Lat Pulldown (Close Grip)
4
12 reps
-
3
Smith Machine Reverse Bench Press
3
12 reps
-
4
Lat Pulldown
3
15 reps
-
5
Pec Deck (Machine)
3
15 reps
-
6
Chest Supported One Arm Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
-
2
Lat Pulldown (Close Grip)
4
12 reps
-
3
Smith Machine Reverse Bench Press
3
12 reps
-
4
Lat Pulldown
3
15 reps
-
5
Pec Deck (Machine)
3
15 reps
-
6
Chest Supported One Arm Row
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
10 reps
-
2
Overhead Tricep Extension (Cable)
2
15 reps
-
3
Hammer Curl (Dumbbell)
2
20 reps
-
4
Tricep Rope Push Down (Cable)
2
15 reps
-
5
Lateral Raise (Cable)
1
18 reps
-
6
Upright Row (Barbell)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
10 reps
-
2
Overhead Tricep Extension (Cable)
2
15 reps
-
3
Hammer Curl (Dumbbell)
2
20 reps
-
4
Tricep Rope Push Down (Cable)
2
15 reps
-
5
Lateral Raise (Cable)
1
18 reps
-
6
Upright Row (Barbell)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
10 reps
-
2
Overhead Tricep Extension (Cable)
2
15 reps
-
3
Hammer Curl (Dumbbell)
2
20 reps
-
4
Tricep Rope Push Down (Cable)
2
15 reps
-
5
Lateral Raise (Cable)
2
18 reps
-
6
Upright Row (Barbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
10 reps
-
2
Overhead Tricep Extension (Cable)
2
15 reps
-
3
Hammer Curl (Dumbbell)
2
20 reps
-
4
Tricep Rope Push Down (Cable)
2
15 reps
-
5
Lateral Raise (Cable)
2
18 reps
-
6
Upright Row (Barbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
10 reps
-
2
Overhead Tricep Extension (Cable)
2
15 reps
-
3
Hammer Curl (Dumbbell)
2
20 reps
-
4
Tricep Rope Push Down (Cable)
2
15 reps
-
5
Lateral Raise (Cable)
2
18 reps
-
6
Upright Row (Barbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
10 reps
-
2
Overhead Tricep Extension (Cable)
2
15 reps
-
3
Hammer Curl (Dumbbell)
2
20 reps
-
4
Tricep Rope Push Down (Cable)
2
15 reps
-
5
Lateral Raise (Cable)
2
18 reps
-
6
Upright Row (Barbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
15 reps
-
3
Hammer Curl (Dumbbell)
2
20 reps
-
4
Tricep Rope Push Down (Cable)
2
15 reps
-
5
Lateral Raise (Cable)
1
18 reps
-
6
Upright Row (Barbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
15 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
5
Lateral Raise (Cable)
2
18 reps
-
6
Upright Row (Barbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
15 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
5
Lateral Raise (Cable)
2
18 reps
-
6
Upright Row (Barbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
15 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
5
Lateral Raise (Cable)
3
18 reps
-
6
Upright Row (Barbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
15 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
5
Lateral Raise (Cable)
3
18 reps
-
6
Upright Row (Barbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
15 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
5
Lateral Raise (Cable)
3
18 reps
-
6
Upright Row (Barbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
12 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Hip Thrust (Machine)
2
20 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Leg Extension
2
20 reps
-
6
Calf Raise (Leg Press)
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
12 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Hip Thrust (Machine)
2
20 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Leg Extension
2
20 reps
-
6
Calf Raise (Leg Press)
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
12 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Hip Thrust (Machine)
2
20 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Leg Extension
2
20 reps
-
6
Calf Raise (Leg Press)
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
12 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Hip Thrust (Machine)
2
20 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Leg Extension
2
20 reps
-
6
Calf Raise (Leg Press)
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
12 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Hip Thrust (Machine)
2
20 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Leg Extension
2
20 reps
-
6
Calf Raise (Leg Press)
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
12 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Hip Thrust (Machine)
2
20 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Leg Extension
2
20 reps
-
6
Calf Raise (Leg Press)
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Hip Thrust (Machine)
2
20 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Leg Extension
2
20 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
2
20 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Leg Extension
3
20 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
2
20 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Leg Extension
3
20 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
20 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
20 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
20 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
20 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
20 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
20 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
-
2
Pull-Up (Assisted)
2
15 reps
-
3
Chest Press (Machine)
2
12 reps
-
4
Seated Military Press (Barbell)
2
12 reps
-
5
Chest Supported Row (Machine)
2
12 reps
-
6
Helms row
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
-
2
Pull-Up (Assisted)
2
15 reps
-
3
Chest Press (Machine)
2
12 reps
-
4
Seated Military Press (Barbell)
2
12 reps
-
5
Chest Supported Row (Machine)
2
12 reps
-
6
Helms row
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
-
2
Pull-Up (Assisted)
3
15 reps
-
3
Chest Press (Machine)
2
12 reps
-
4
Seated Military Press (Barbell)
2
12 reps
-
5
Chest Supported Row (Machine)
2
12 reps
-
6
Helms row
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
-
2
Pull-Up (Assisted)
3
15 reps
-
3
Chest Press (Machine)
2
12 reps
-
4
Seated Military Press (Barbell)
2
12 reps
-
5
Chest Supported Row (Machine)
2
12 reps
-
6
Helms row
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
-
2
Pull-Up (Assisted)
3
15 reps
-
3
Chest Press (Machine)
2
12 reps
-
4
Seated Military Press (Barbell)
2
12 reps
-
5
Chest Supported Row (Machine)
2
12 reps
-
6
Helms row
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
-
2
Pull-Up (Assisted)
3
15 reps
-
3
Chest Press (Machine)
2
12 reps
-
4
Seated Military Press (Barbell)
2
12 reps
-
5
Chest Supported Row (Machine)
2
12 reps
-
6
Helms row
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Pull-Up (Assisted)
3
15 reps
-
3
Chest Press (Machine)
2
12 reps
-
4
Seated Military Press (Barbell)
2
12 reps
-
5
Chest Supported Row (Machine)
2
12 reps
-
6
Helms row
3
20 reps
-
7
Lying Leg Raise
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Pull-Up (Assisted)
3
15 reps
-
3
Chest Press (Machine)
2
12 reps
-
4
Seated Military Press (Barbell)
2
12 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Helms row
2
20 reps
-
7
Lying Leg Raise
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Pull-Up (Assisted)
3
15 reps
-
3
Chest Press (Machine)
2
12 reps
-
4
Seated Military Press (Barbell)
2
12 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Helms row
2
20 reps
-
7
Lying Leg Raise
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Pull-Up (Assisted)
3
15 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Military Press (Barbell)
3
12 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Helms row
3
20 reps
-
7
Lying Leg Raise
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Pull-Up (Assisted)
3
15 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Military Press (Barbell)
3
12 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Helms row
3
20 reps
-
7
Lying Leg Raise
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Pull-Up (Assisted)
3
15 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Military Press (Barbell)
3
12 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Helms row
3
20 reps
-
7
Lying Leg Raise
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
12 reps
-
2
Tricep Rope Push Down (Cable)
1
15 reps
-
3
Incline Hammer Curl (Dumbbell)
2
20 reps
-
4
Overhead Tricep Extension (Cable)
2
15 reps
-
5
Lu Raise
1
15 reps
-
6
Lateral Raise (Cable)
2
20 reps
-
7
Rear Delt Fly (Cable)
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
12 reps
-
2
Tricep Rope Push Down (Cable)
1
15 reps
-
3
Incline Hammer Curl (Dumbbell)
2
20 reps
-
4
Overhead Tricep Extension (Cable)
2
15 reps
-
5
Lu Raise
1
15 reps
-
6
Lateral Raise (Cable)
2
20 reps
-
7
Rear Delt Fly (Cable)
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
12 reps
-
2
Tricep Rope Push Down (Cable)
2
15 reps
-
3
Incline Hammer Curl (Dumbbell)
2
20 reps
-
4
Overhead Tricep Extension (Cable)
2
15 reps
-
5
Lu Raise
1
15 reps
-
6
Lateral Raise (Cable)
1
20 reps
-
7
Rear Delt Fly (Cable)
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
12 reps
-
2
Tricep Rope Push Down (Cable)
2
15 reps
-
3
Incline Hammer Curl (Dumbbell)
2
20 reps
-
4
Overhead Tricep Extension (Cable)
2
15 reps
-
5
Lu Raise
1
15 reps
-
6
Lateral Raise (Cable)
1
20 reps
-
7
Rear Delt Fly (Cable)
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
12 reps
-
2
Tricep Rope Push Down (Cable)
2
15 reps
-
3
Incline Hammer Curl (Dumbbell)
2
20 reps
-
4
Overhead Tricep Extension (Cable)
2
15 reps
-
5
Lu Raise
1
15 reps
-
6
Lateral Raise (Cable)
1
20 reps
-
7
Rear Delt Fly (Cable)
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
12 reps
-
2
Tricep Rope Push Down (Cable)
2
15 reps
-
3
Incline Hammer Curl (Dumbbell)
2
20 reps
-
4
Overhead Tricep Extension (Cable)
2
15 reps
-
5
Lu Raise
1
15 reps
-
6
Lateral Raise (Cable)
1
20 reps
-
7
Rear Delt Fly (Cable)
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
12 reps
-
2
Tricep Rope Push Down (Cable)
2
15 reps
-
3
Incline Hammer Curl (Dumbbell)
2
20 reps
-
4
Overhead Tricep Extension (Cable)
2
15 reps
-
5
Lu Raise
1
15 reps
-
6
Lateral Raise (Cable)
2
20 reps
-
7
Rear Delt Fly (Cable)
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
12 reps
-
2
Tricep Rope Push Down (Cable)
2
15 reps
-
3
Incline Hammer Curl (Dumbbell)
2
20 reps
-
4
Overhead Tricep Extension (Cable)
2
15 reps
-
5
Lu Raise
2
15 reps
-
6
Lateral Raise (Cable)
2
20 reps
-
7
Rear Delt Fly (Cable)
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
12 reps
-
2
Tricep Rope Push Down (Cable)
2
15 reps
-
3
Incline Hammer Curl (Dumbbell)
2
20 reps
-
4
Overhead Tricep Extension (Cable)
2
15 reps
-
5
Lu Raise
2
15 reps
-
6
Lateral Raise (Cable)
2
20 reps
-
7
Rear Delt Fly (Cable)
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
12 reps
-
2
Tricep Rope Push Down (Cable)
2
15 reps
-
3
Incline Hammer Curl (Dumbbell)
2
20 reps
-
4
Overhead Tricep Extension (Cable)
2
15 reps
-
5
Lu Raise
2
15 reps
-
6
Lateral Raise (Cable)
2
20 reps
-
7
Rear Delt Fly (Cable)
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
12 reps
-
2
Tricep Rope Push Down (Cable)
2
15 reps
-
3
Incline Hammer Curl (Dumbbell)
2
20 reps
-
4
Overhead Tricep Extension (Cable)
2
15 reps
-
5
Lu Raise
2
15 reps
-
6
Lateral Raise (Cable)
2
20 reps
-
7
Rear Delt Fly (Cable)
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
12 reps
-
2
Tricep Rope Push Down (Cable)
2
15 reps
-
3
Incline Hammer Curl (Dumbbell)
2
20 reps
-
4
Overhead Tricep Extension (Cable)
2
15 reps
-
5
Lu Raise
2
15 reps
-
6
Lateral Raise (Cable)
2
20 reps
-
7
Rear Delt Fly (Cable)
2
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Smith Machine)
1 Set
2 Sets
10 Reps
15 Reps
-
-
2
Back Extension (Weighted)
2 Sets
15 Reps
-
3
Walking Lunge (Dumbbell)
2 Sets
30 Reps
-
4
Lying Leg Curl
2 Sets
12 Reps
-
5
Standing Calf Raise
2 Sets
15 Reps
-
Day 2
1
Larsen Press (Barbell)
3 Sets
8 Reps
-
2
Lat Pulldown (Close Grip)
2 Sets
12 Reps
-
3
Smith Machine Reverse Bench Press
2 Sets
12 Reps
-
4
Lat Pulldown
1 Set
15 Reps
-
5
Pec Deck (Machine)
1 Set
15 Reps
-
6
Chest Supported One Arm Row
1 Set
15 Reps
-
7
Decline Crunch (Weighted)
1 Set
20 Reps
-
Day 3
1
Incline Curl (Dumbbell)
2 Sets
10 Reps
-
2
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
-
3
Hammer Curl (Dumbbell)
2 Sets
20 Reps
-
4
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
-
5
Lateral Raise (Cable)
1 Set
18 Reps
-
6
Upright Row (Barbell)
1 Set
20 Reps
-
Day 4
1
High Bar Squat (Barbell)
2 Sets
12 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
-
3
Hip Thrust (Machine)
2 Sets
20 Reps
-
4
Lying Leg Curl
2 Sets
15 Reps
-
5
Leg Extension
2 Sets
20 Reps
-
6
Calf Raise (Leg Press)
1 Set
15 Reps
-
Day 5
1
Bench Press (Barbell)
2 Sets
12 Reps
-
2
Pull-Up (Assisted)
2 Sets
15 Reps
-
3
Chest Press (Machine)
2 Sets
12 Reps
-
4
Seated Military Press (Barbell)
2 Sets
12 Reps
-
5
Chest Supported Row (Machine)
2 Sets
12 Reps
-
6
Helms row
2 Sets
20 Reps
-
Day 6
1
Bicep Curl (Barbell)
1 Set
12 Reps
-
2
Tricep Rope Push Down (Cable)
1 Set
15 Reps
-
3
Incline Hammer Curl (Dumbbell)
2 Sets
20 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
-
5
Lu Raise
1 Set
15 Reps
-
6
Lateral Raise (Cable)
2 Sets
20 Reps
-
7
Rear Delt Fly (Cable)
2 Sets
20 Reps
-