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BoostcampPNG

Too many goals program

by BoKenNai

Program Description

Bodybuilding program for early intermediate lifter, designed as an upper/lower split to be run on mon/tue/thu/fri. Program designed for myself, adapted to my preferred movements, volume etc.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 07, 2025 07:34
  • Last Edited
    Jun 07, 2025 07:36
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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
Dip (Weighted)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3B
Chest Supported Row (Machine)
3
10-12 reps
-
4A
Skull Crusher (Dumbbell)
3
12-15 reps
-
4B
Preacher Curl (EZ Bar)
3
12-15 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3B
Chest Supported Row (Machine)
3
10-12 reps
-
4A
Skull Crusher (Dumbbell)
3
12-15 reps
-
4B
Preacher Curl (EZ Bar)
3
12-15 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3B
Chest Supported Row (Machine)
3
10-12 reps
-
4A
Skull Crusher (Dumbbell)
3
12-15 reps
-
4B
Preacher Curl (EZ Bar)
3
12-15 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3B
Chest Supported Row (Machine)
3
10-12 reps
-
4A
Skull Crusher (Dumbbell)
3
12-15 reps
-
4B
Preacher Curl (EZ Bar)
3
12-15 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3B
Chest Supported Row (Machine)
3
10-12 reps
-
4A
Skull Crusher (Dumbbell)
3
12-15 reps
-
4B
Preacher Curl (EZ Bar)
3
12-15 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3B
Chest Supported Row (Machine)
3
10-12 reps
-
4A
Skull Crusher (Dumbbell)
3
12-15 reps
-
4B
Preacher Curl (EZ Bar)
3
12-15 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3B
Chest Supported Row (Machine)
3
10-12 reps
-
4A
Skull Crusher (Dumbbell)
3
12-15 reps
-
4B
Preacher Curl (EZ Bar)
3
12-15 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3B
Chest Supported Row (Machine)
3
10-12 reps
-
4A
Skull Crusher (Dumbbell)
3
12-15 reps
-
4B
Preacher Curl (EZ Bar)
3
12-15 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3B
Chest Supported Row (Machine)
3
10-12 reps
-
4A
Skull Crusher (Dumbbell)
3
12-15 reps
-
4B
Preacher Curl (EZ Bar)
3
12-15 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3B
Chest Supported Row (Machine)
3
10-12 reps
-
4A
Skull Crusher (Dumbbell)
3
12-15 reps
-
4B
Preacher Curl (EZ Bar)
3
12-15 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3B
Chest Supported Row (Machine)
3
10-12 reps
-
4A
Skull Crusher (Dumbbell)
3
12-15 reps
-
4B
Preacher Curl (EZ Bar)
3
12-15 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3B
Chest Supported Row (Machine)
3
10-12 reps
-
4A
Skull Crusher (Dumbbell)
3
12-15 reps
-
4B
Preacher Curl (EZ Bar)
3
12-15 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Leg Curl
3
10-12 reps
-
4A
Cable Crunch
6
12-15 reps
-
4B
Calf Raise (Leg Press)
6
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Leg Curl
3
10-12 reps
-
4A
Cable Crunch
6
12-15 reps
-
4B
Calf Raise (Leg Press)
6
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Leg Curl
3
10-12 reps
-
4A
Cable Crunch
6
12-15 reps
-
4B
Calf Raise (Leg Press)
6
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Leg Curl
3
10-12 reps
-
4A
Cable Crunch
6
12-15 reps
-
4B
Calf Raise (Leg Press)
6
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Leg Curl
3
10-12 reps
-
4A
Cable Crunch
6
12-15 reps
-
4B
Calf Raise (Leg Press)
6
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Leg Curl
3
10-12 reps
-
4A
Cable Crunch
6
12-15 reps
-
4B
Calf Raise (Leg Press)
6
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Leg Curl
3
10-12 reps
-
4A
Cable Crunch
6
12-15 reps
-
4B
Calf Raise (Leg Press)
6
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Leg Curl
3
10-12 reps
-
4A
Cable Crunch
6
12-15 reps
-
4B
Calf Raise (Leg Press)
6
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Leg Curl
3
10-12 reps
-
4A
Cable Crunch
6
12-15 reps
-
4B
Calf Raise (Leg Press)
6
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Leg Curl
3
10-12 reps
-
4A
Cable Crunch
6
12-15 reps
-
4B
Calf Raise (Leg Press)
6
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Leg Curl
3
10-12 reps
-
4A
Cable Crunch
6
12-15 reps
-
4B
Calf Raise (Leg Press)
6
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Leg Curl
3
10-12 reps
-
4A
Cable Crunch
6
12-15 reps
-
4B
Calf Raise (Leg Press)
6
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4B
Bicep Curl (Dumbbell)
3
12-15 reps
-
5A
Lateral Raise (Dumbbell)
3
12-15 reps
-
5B
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4B
Bicep Curl (Dumbbell)
3
12-15 reps
-
5A
Lateral Raise (Dumbbell)
3
12-15 reps
-
5B
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4B
Bicep Curl (Dumbbell)
3
12-15 reps
-
5A
Lateral Raise (Dumbbell)
3
12-15 reps
-
5B
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4B
Bicep Curl (Dumbbell)
3
12-15 reps
-
5A
Lateral Raise (Dumbbell)
3
12-15 reps
-
5B
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4B
Bicep Curl (Dumbbell)
3
12-15 reps
-
5A
Lateral Raise (Dumbbell)
3
12-15 reps
-
5B
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4B
Bicep Curl (Dumbbell)
3
12-15 reps
-
5A
Lateral Raise (Dumbbell)
3
12-15 reps
-
5B
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4B
Bicep Curl (Dumbbell)
3
12-15 reps
-
5A
Lateral Raise (Dumbbell)
3
12-15 reps
-
5B
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4B
Bicep Curl (Dumbbell)
3
12-15 reps
-
5A
Lateral Raise (Dumbbell)
3
12-15 reps
-
5B
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4B
Bicep Curl (Dumbbell)
3
12-15 reps
-
5A
Lateral Raise (Dumbbell)
3
12-15 reps
-
5B
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4B
Bicep Curl (Dumbbell)
3
12-15 reps
-
5A
Lateral Raise (Dumbbell)
3
12-15 reps
-
5B
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4B
Bicep Curl (Dumbbell)
3
12-15 reps
-
5A
Lateral Raise (Dumbbell)
3
12-15 reps
-
5B
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4B
Bicep Curl (Dumbbell)
3
12-15 reps
-
5A
Lateral Raise (Dumbbell)
3
12-15 reps
-
5B
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4A
Abs Crunch (Machine)
6
12-15 reps
-
4B
Calf Raise (Leg Press)
6
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4A
Abs Crunch (Machine)
6
12-15 reps
-
4B
Calf Raise (Leg Press)
6
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4A
Abs Crunch (Machine)
6
12-15 reps
-
4B
Calf Raise (Leg Press)
6
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4A
Abs Crunch (Machine)
6
12-15 reps
-
4B
Calf Raise (Leg Press)
6
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4A
Abs Crunch (Machine)
6
12-15 reps
-
4B
Calf Raise (Leg Press)
6
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4A
Abs Crunch (Machine)
6
12-15 reps
-
4B
Calf Raise (Leg Press)
6
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4A
Abs Crunch (Machine)
6
12-15 reps
-
4B
Calf Raise (Leg Press)
6
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4A
Abs Crunch (Machine)
6
12-15 reps
-
4B
Calf Raise (Leg Press)
6
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4A
Abs Crunch (Machine)
6
12-15 reps
-
4B
Calf Raise (Leg Press)
6
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4A
Abs Crunch (Machine)
6
12-15 reps
-
4B
Calf Raise (Leg Press)
6
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4A
Abs Crunch (Machine)
6
12-15 reps
-
4B
Calf Raise (Leg Press)
6
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4A
Abs Crunch (Machine)
6
12-15 reps
-
4B
Calf Raise (Leg Press)
6
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
3 Sets
6-8 Reps
-
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
-
3A
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3B
Chest Supported Row (Machine)
3 Sets
10-12 Reps
-
4A
Skull Crusher (Dumbbell)
3 Sets
12-15 Reps
-
4B
Preacher Curl (EZ Bar)
3 Sets
12-15 Reps
-
5A
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5B
Face Pull
3 Sets
12-15 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
3A
Leg Extension
3 Sets
10-12 Reps
-
3B
Leg Curl
3 Sets
10-12 Reps
-
4A
Cable Crunch
6 Sets
12-15 Reps
-
4B
Calf Raise (Leg Press)
6 Sets
20-30 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Chin-Up (Weighted)
3 Sets
6-8 Reps
-
3A
Overhead Press (Barbell)
3 Sets
10-12 Reps
-
3B
Seated Row (Cable)
3 Sets
10-12 Reps
-
4A
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
4B
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
5B
Chest Fly (Dumbbell)
3 Sets
12-15 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
6-8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
10-12 Reps
-
4A
Abs Crunch (Machine)
6 Sets
12-15 Reps
-
4B
Calf Raise (Leg Press)
6 Sets
12-15 Reps
-