logo
BoostcampPNG

HKTG

by H K.

Program Description

Get in best shape of your life by diet and exercise.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 16, 2025 06:57
  • Last Edited
    Jun 18, 2025 09:46

Summary

Transform your physique with the HKTG program, a comprehensive 12-week training plan designed for serious lifters. Committing to six days a week, you'll engage in a variety of exercises targeting all major muscle groups, from incline bench presses to lat pulldowns. Each session is meticulously structured to enhance strength, endurance, and overall fitness. With a mix of dumbbell, barbell, and machine workouts, this program ensures you maximize your gains in a full gym setting. Get ready to push your limits and redefine your strength!
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
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Abs Crunch (Bodyweight)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Face Away Cable Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
7
Standing Calf Raise
4
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Overhead Press (Barbell)
3 Sets
10 Reps
-
3
Pec Deck (Machine)
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
4 Sets
10 Reps
-
5
Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
Day 2
1
Lat Pulldown
3 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Reverse Pec Deck
3 Sets
10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
10 Reps
-
5
Shrug (Dumbbell)
3 Sets
10 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
7
Face Away Cable Curl
3 Sets
10 Reps
-
Day 3
1
Clean Deadlift
3 Sets
10 Reps
-
2
Lying Leg Curl
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
-
5
Squat (Smith Machine)
3 Sets
10 Reps
-
6
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
7
Standing Calf Raise
4 Sets
10 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Overhead Press (Barbell)
3 Sets
10 Reps
-
3
Pec Deck (Machine)
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
4 Sets
10 Reps
-
5
Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
Day 5
1
Lat Pulldown
3 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Reverse Pec Deck
3 Sets
10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
10 Reps
-
5
Shrug (Dumbbell)
3 Sets
10 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
7
Face Away Cable Curl
3 Sets
10 Reps
-
Day 6
1
Clean Deadlift
3 Sets
10 Reps
-
2
Lying Leg Curl
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
-
5
Squat (Smith Machine)
3 Sets
10 Reps
-
6
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
7
Standing Calf Raise
4 Sets
10 Reps
-