logo
BoostcampPNG

6 days Hypertrophy Program

by Bhavesh R.
1 athletes joined

Program Description

Push Pull Legs twice a week, 6 days a week 1 hr each day workout to grow yourself big.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 30, 2025 11:52
  • Last Edited
    May 03, 2025 04:16
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)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl
2
10 reps
-
4
Alternating Dumbbell Curl
2
10 reps
-
5
Pinwheel Curl
2
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl
2
10 reps
-
4
Alternating Dumbbell Curl
2
10 reps
-
5
Pinwheel Curl
2
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl
2
10 reps
-
4
Alternating Dumbbell Curl
2
10 reps
-
5
Pinwheel Curl
2
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl
2
10 reps
-
4
Alternating Dumbbell Curl
2
10 reps
-
5
Pinwheel Curl
2
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl
2
10 reps
-
4
Alternating Dumbbell Curl
2
10 reps
-
5
Pinwheel Curl
2
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl
2
10 reps
-
4
Alternating Dumbbell Curl
2
10 reps
-
5
Pinwheel Curl
2
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl
2
10 reps
-
4
Alternating Dumbbell Curl
2
10 reps
-
5
Pinwheel Curl
2
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl
2
10 reps
-
4
Alternating Dumbbell Curl
2
10 reps
-
5
Pinwheel Curl
2
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl
2
10 reps
-
4
Alternating Dumbbell Curl
2
10 reps
-
5
Pinwheel Curl
2
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl
2
10 reps
-
4
Alternating Dumbbell Curl
2
10 reps
-
5
Pinwheel Curl
2
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl
2
10 reps
-
4
Alternating Dumbbell Curl
2
10 reps
-
5
Pinwheel Curl
2
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl
2
10 reps
-
4
Alternating Dumbbell Curl
2
10 reps
-
5
Pinwheel Curl
2
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Hip Adductor (Machine)
3
20 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Hip Adductor (Machine)
3
20 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Hip Adductor (Machine)
3
20 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Hip Adductor (Machine)
3
20 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Hip Adductor (Machine)
3
20 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Hip Adductor (Machine)
3
20 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Hip Adductor (Machine)
3
20 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Hip Adductor (Machine)
3
20 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Hip Adductor (Machine)
3
20 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Hip Adductor (Machine)
3
20 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Hip Adductor (Machine)
3
20 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Hip Adductor (Machine)
3
20 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Abs Crunch (Machine)
3
10 reps
-
3
Rotary Torso
3
20 reps
-
4
Bicycle Crunch
3
10 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Abs Crunch (Machine)
3
10 reps
-
3
Rotary Torso
3
20 reps
-
4
Bicycle Crunch
3
10 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Abs Crunch (Machine)
3
10 reps
-
3
Rotary Torso
3
20 reps
-
4
Bicycle Crunch
3
10 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Abs Crunch (Machine)
3
10 reps
-
3
Rotary Torso
3
20 reps
-
4
Bicycle Crunch
3
10 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Abs Crunch (Machine)
3
10 reps
-
3
Rotary Torso
3
20 reps
-
4
Bicycle Crunch
3
10 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Abs Crunch (Machine)
3
10 reps
-
3
Rotary Torso
3
20 reps
-
4
Bicycle Crunch
3
10 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Abs Crunch (Machine)
3
10 reps
-
3
Rotary Torso
3
20 reps
-
4
Bicycle Crunch
3
10 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Abs Crunch (Machine)
3
10 reps
-
3
Rotary Torso
3
20 reps
-
4
Bicycle Crunch
3
10 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Abs Crunch (Machine)
3
10 reps
-
3
Rotary Torso
3
20 reps
-
4
Bicycle Crunch
3
10 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Abs Crunch (Machine)
3
10 reps
-
3
Rotary Torso
3
20 reps
-
4
Bicycle Crunch
3
10 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Abs Crunch (Machine)
3
10 reps
-
3
Rotary Torso
3
20 reps
-
4
Bicycle Crunch
3
10 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10 reps
-
2
Abs Crunch (Machine)
3
10 reps
-
3
Rotary Torso
3
20 reps
-
4
Bicycle Crunch
3
10 reps
-
5
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Hammer Curl
2
10 reps
-
4
Alternating Dumbbell Curl
2
10 reps
-
5
Pinwheel Curl
2
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Hammer Curl
2
10 reps
-
4
Alternating Dumbbell Curl
2
10 reps
-
5
Pinwheel Curl
2
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Hammer Curl
2
10 reps
-
4
Alternating Dumbbell Curl
2
10 reps
-
5
Pinwheel Curl
2
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Hammer Curl
2
10 reps
-
4
Alternating Dumbbell Curl
2
10 reps
-
5
Pinwheel Curl
2
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Hammer Curl
2
10 reps
-
4
Alternating Dumbbell Curl
2
10 reps
-
5
Pinwheel Curl
2
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Hammer Curl
2
10 reps
-
4
Alternating Dumbbell Curl
2
10 reps
-
5
Pinwheel Curl
2
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Hammer Curl
2
10 reps
-
4
Alternating Dumbbell Curl
2
10 reps
-
5
Pinwheel Curl
2
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Hammer Curl
2
10 reps
-
4
Alternating Dumbbell Curl
2
10 reps
-
5
Pinwheel Curl
2
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Hammer Curl
2
10 reps
-
4
Alternating Dumbbell Curl
2
10 reps
-
5
Pinwheel Curl
2
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Hammer Curl
2
10 reps
-
4
Alternating Dumbbell Curl
2
10 reps
-
5
Pinwheel Curl
2
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Hammer Curl
2
10 reps
-
4
Alternating Dumbbell Curl
2
10 reps
-
5
Pinwheel Curl
2
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Hammer Curl
2
10 reps
-
4
Alternating Dumbbell Curl
2
10 reps
-
5
Pinwheel Curl
2
10 reps
-
6
21s (EZ Bar)
3
21 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Chest Fly (Cable)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 2
1
Seated Row (Cable)
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Hammer Curl
2 Sets
10 Reps
-
4
Alternating Dumbbell Curl
2 Sets
10 Reps
-
5
Pinwheel Curl
2 Sets
10 Reps
-
6
21s (EZ Bar)
3 Sets
21 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Seated Hamstring Curl
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Hip Adductor (Machine)
3 Sets
20 Reps
-
5
Hip Abductor (Machine)
3 Sets
20 Reps
-
6
Standing Calf Raise
3 Sets
20 Reps
-
Day 5
1
Chest Press (Machine)
3 Sets
10 Reps
-
2
Chest Fly (Cable)
3 Sets
10 Reps
-
3
Arnold Press
3 Sets
10 Reps
-
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
10 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
3
Hammer Curl
2 Sets
10 Reps
-
4
Alternating Dumbbell Curl
2 Sets
10 Reps
-
5
Pinwheel Curl
2 Sets
10 Reps
-
6
21s (EZ Bar)
3 Sets
21 Reps
-
Day 4
1
Cable Crunch
3 Sets
10 Reps
-
2
Abs Crunch (Machine)
3 Sets
10 Reps
-
3
Rotary Torso
3 Sets
20 Reps
-
4
Bicycle Crunch
3 Sets
10 Reps
-
5
Plank
3 Sets
1 mins
-