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
- LevelIntermediate
- GoalBodybuilding, Powerbuilding, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJun 07, 2025 07:34
- Last EditedJun 18, 2025 08:26
Summary
Unlock your potential with the "Too Many Goals Program," a comprehensive 12-week training plan designed for those who want to tackle multiple fitness objectives simultaneously. Committing to four days a week, you'll engage in a balanced mix of upper and lower body workouts, incorporating both compound lifts and isolation exercises. Each session is crafted to challenge your strength and endurance, featuring supersets and targeted muscle groups to maximize your results. Get ready to push your limits and achieve your fitness aspirations!
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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
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 Pull3 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 Extension3 Sets
10-12 Reps
-
3B
Leg Curl3 Sets
10-12 Reps
-
4A
Cable Crunch6 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
-