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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
    Jun 18, 2025 08:30

Summary

Unlock your muscle-building potential with this comprehensive 12-week Hypertrophy Program, designed for six days of intense training each week. This program focuses on targeted push and pull workouts, utilizing a variety of equipment to maximize gains across all major muscle groups. With a mix of compound lifts and isolation exercises, you’ll build strength and size while honing your technique. Get ready to transform your physique and push your limits—commit to the grind and watch your hard work pay off!
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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
-