logo
BoostcampPNG

lars hypertrophy

by SOLOIŠ
1 athletes joined

Program Description

bleh

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 02, 2025 09:42
  • Last Edited
    Mar 07, 2025 01:47
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
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)
4
6-8 reps
-
2
Chin-Up (Weighted)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
3
6-8 reps
-
6
Lat Pulldown
2
8-10 reps
-
7
Chest Fly (Machine)
3
7-10 reps
-
8
Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
3
6-8 reps
-
6
Lat Pulldown
2
8-10 reps
-
7
Chest Fly (Machine)
3
7-10 reps
-
8
Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
3
6-8 reps
-
6
Lat Pulldown
2
8-10 reps
-
7
Chest Fly (Machine)
3
7-10 reps
-
8
Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
3
6-8 reps
-
6
Lat Pulldown
2
8-10 reps
-
7
Chest Fly (Machine)
3
7-10 reps
-
8
Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
3
6-8 reps
-
6
Lat Pulldown
2
8-10 reps
-
7
Chest Fly (Machine)
3
7-10 reps
-
8
Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
3
6-8 reps
-
6
Lat Pulldown
2
8-10 reps
-
7
Chest Fly (Machine)
3
7-10 reps
-
8
Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
3
6-8 reps
-
6
Lat Pulldown
2
8-10 reps
-
7
Chest Fly (Machine)
3
7-10 reps
-
8
Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
3
6-8 reps
-
6
Lat Pulldown
2
8-10 reps
-
7
Chest Fly (Machine)
3
7-10 reps
-
8
Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
3
6-8 reps
-
6
Lat Pulldown
2
8-10 reps
-
7
Chest Fly (Machine)
3
7-10 reps
-
8
Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
3
6-8 reps
-
6
Lat Pulldown
2
8-10 reps
-
7
Chest Fly (Machine)
3
7-10 reps
-
8
Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
3
6-8 reps
-
6
Lat Pulldown
2
8-10 reps
-
7
Chest Fly (Machine)
3
7-10 reps
-
8
Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
3
6-8 reps
-
6
Lat Pulldown
2
8-10 reps
-
7
Chest Fly (Machine)
3
7-10 reps
-
8
Rear Delt Fly (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7-10 reps
-
2
Calf Raise (Leg Press)
4
10-15 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Decline Sit Up (Weighted)
4
8-12 reps
-
6
Lunge (Dumbbell)
4
20 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7-10 reps
-
2
Calf Raise (Leg Press)
4
10-15 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Lunge (Dumbbell)
4
20 reps
-
6
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7-10 reps
-
2
Calf Raise (Leg Press)
4
10-15 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Lunge (Dumbbell)
4
20 reps
-
6
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7-10 reps
-
2
Calf Raise (Leg Press)
4
10-15 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Lunge (Dumbbell)
4
20 reps
-
6
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7-10 reps
-
2
Calf Raise (Leg Press)
4
10-15 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Lunge (Dumbbell)
4
20 reps
-
6
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7-10 reps
-
2
Calf Raise (Leg Press)
4
10-15 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Lunge (Dumbbell)
4
20 reps
-
6
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7-10 reps
-
2
Calf Raise (Leg Press)
4
10-15 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Lunge (Dumbbell)
4
20 reps
-
6
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7-10 reps
-
2
Calf Raise (Leg Press)
4
10-15 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Lunge (Dumbbell)
4
20 reps
-
6
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7-10 reps
-
2
Calf Raise (Leg Press)
4
10-15 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Lunge (Dumbbell)
4
20 reps
-
6
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7-10 reps
-
2
Calf Raise (Leg Press)
4
10-15 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Lunge (Dumbbell)
4
20 reps
-
6
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7-10 reps
-
2
Calf Raise (Leg Press)
4
10-15 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Lunge (Dumbbell)
4
20 reps
-
6
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7-10 reps
-
2
Calf Raise (Leg Press)
4
10-15 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Lunge (Dumbbell)
4
20 reps
-
6
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Bench Press (Close Grip)
2
8-10 reps
-
3
wrist curl (cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
pronation
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
7-10 reps
-
8
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
7-8 reps
-
3
Dip (Weighted)
3
3-6 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
5
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
7-8 reps
-
3
Dip (Weighted)
3
3-6 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
5
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
7-8 reps
-
3
Dip (Weighted)
3
3-6 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
5
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
7-8 reps
-
3
Dip (Weighted)
3
3-6 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
5
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
7-8 reps
-
3
Dip (Weighted)
3
3-6 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
5
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
7-8 reps
-
3
Dip (Weighted)
3
3-6 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
5
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
7-8 reps
-
3
Dip (Weighted)
3
3-6 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
5
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
7-8 reps
-
3
Dip (Weighted)
3
3-6 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
5
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
7-8 reps
-
3
Dip (Weighted)
3
3-6 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
5
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
7-8 reps
-
3
Dip (Weighted)
3
3-6 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
5
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
7-8 reps
-
3
Dip (Weighted)
3
3-6 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
5
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
7-8 reps
-
3
Dip (Weighted)
3
3-6 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
5
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Plank
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Bench Press (Close Grip)
2
8-10 reps
-
3
wrist curl (cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
pronation
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
7-10 reps
-
8
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Bench Press (Close Grip)
2
8-10 reps
-
3
wrist curl (cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
pronation
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
7-10 reps
-
8
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Bench Press (Close Grip)
2
8-10 reps
-
3
wrist curl (cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
pronation
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
7-10 reps
-
8
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Bench Press (Close Grip)
2
8-10 reps
-
3
wrist curl (cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
pronation
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
7-10 reps
-
8
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Bench Press (Close Grip)
2
8-10 reps
-
3
wrist curl (cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
pronation
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
7-10 reps
-
8
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Bench Press (Close Grip)
2
8-10 reps
-
3
wrist curl (cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
pronation
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
7-10 reps
-
8
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Bench Press (Close Grip)
2
8-10 reps
-
3
wrist curl (cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
pronation
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
7-10 reps
-
8
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Bench Press (Close Grip)
2
8-10 reps
-
3
wrist curl (cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
pronation
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
7-10 reps
-
8
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Bench Press (Close Grip)
2
8-10 reps
-
3
wrist curl (cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
pronation
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
7-10 reps
-
8
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Bench Press (Close Grip)
2
8-10 reps
-
3
wrist curl (cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
pronation
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
7-10 reps
-
8
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Bench Press (Close Grip)
2
8-10 reps
-
3
wrist curl (cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
pronation
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
7-10 reps
-
8
Rear Delt Fly (Machine)
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Chin-Up (Weighted)
4 Sets
4-6 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
4
Seated Row (Cable)
3 Sets
6-8 Reps
-
5
Preacher Curl (Barbell)
3 Sets
6-8 Reps
-
6
Lat Pulldown
2 Sets
8-10 Reps
-
7
Chest Fly (Machine)
3 Sets
7-10 Reps
-
8
Rear Delt Fly (Cable)
2 Sets
10-12 Reps
-
Day 3
1
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
-
2
Bench Press (Close Grip)
2 Sets
8-10 Reps
-
3
wrist curl (cable)
3 Sets
10-15 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
-
5
Bicep Curl (Cable)
3 Sets
6-8 Reps
-
6
pronation
3 Sets
6-8 Reps
@10
7
AD Press (Smith Machine)
3 Sets
7-10 Reps
-
8
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
-
Day 2
1
Leg Press
3 Sets
7-10 Reps
-
2
Calf Raise (Leg Press)
4 Sets
10-15 Reps
-
3
Leg Extension
2 Sets
5-8 Reps
-
4
Leg Curl
2 Sets
5-8 Reps
-
5
Decline Sit Up (Weighted)
4 Sets
8-12 Reps
-
6
Lunge (Dumbbell)
4 Sets
20 Reps
-
7
Cardio
1 Set
20 mins
-
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
-
2
Chest Supported Row (Machine)
3 Sets
7-8 Reps
-
3
Dip (Weighted)
3 Sets
3-6 Reps
-
4
Pull-Up (Neutral Grip, Weighted)
3 Sets
5-8 Reps
-
5
Reverse Wrist Curl (Barbell)
2 Sets
10-12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
7
Plank
2 Sets
1 mins
@10