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Pookie Program

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Program Description

The Pookie Program exists to take you from Theodore the chipmunk—soft, round, and underestimated—to an absolute chad with dense muscle, real strength, and zero apologies. It’s designed to strip excuses, force adaptation, and turn consistent effort into a physique that actually commands respect. This isn’t about being skinny-big or gym-busy; it’s about building a body that looks powerful, performs brutally, and leaves no doubt that you train with intent.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 13, 2025 12:23
  • Last Edited
    Jan 02, 2026 06:56
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.9%
Upper Back
9.9%
Hamstrings
9.4%
Quadriceps
9.4%
Front Delts
9.4%
Lats
9.4%
Glutes
8.2%
Chest
7.6%
Abs
6.4%
Biceps
6.4%
Middle Delts
3.2%
Forearms
3.1%
Lower Back
2%
Rear Delts
1.9%
Calves
1.8%
Adductors
0.8%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Banded Good Morning
3
20 reps
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
4
1
15 reps
-
RPE 10
5A
Standing Calf Raise
3
20 reps
-
5B
Hanging Knee Raise
3
33 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Front Squat (Barbell)
4
6-12 reps
-
3
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
3
1
15 reps
-
RPE 10
5
Standing Calf Raise
3
20 reps
-
6
Hanging Knee Raise
3
33 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
3
20 reps
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
4
1
15 reps
-
RPE 10
5A
Standing Calf Raise
3
20 reps
-
5B
Hanging Knee Raise
3
33 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Front Squat (Barbell)
4
6-12 reps
-
3
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
3
1
15 reps
-
RPE 10
5
Standing Calf Raise
3
20 reps
-
6
Hanging Knee Raise
3
33 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
3
20 reps
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
4
1
15 reps
-
RPE 10
5A
Standing Calf Raise
3
20 reps
-
5B
Hanging Knee Raise
3
33 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Front Squat (Barbell)
4
6-12 reps
-
3
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
3
1
15 reps
-
RPE 10
5
Standing Calf Raise
3
20 reps
-
6
Hanging Knee Raise
3
33 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
3
20 reps
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
4
1
15 reps
-
RPE 10
5A
Standing Calf Raise
3
20 reps
-
5B
Hanging Knee Raise
3
33 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Front Squat (Barbell)
4
6-12 reps
-
3
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
3
1
15 reps
-
RPE 10
5
Standing Calf Raise
3
20 reps
-
6
Hanging Knee Raise
3
33 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
3
20 reps
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
4
1
15 reps
-
RPE 10
5A
Standing Calf Raise
3
20 reps
-
5B
Hanging Knee Raise
3
33 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Front Squat (Barbell)
4
6-12 reps
-
3
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
3
1
15 reps
-
RPE 10
5
Standing Calf Raise
3
20 reps
-
6
Hanging Knee Raise
3
33 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
3
20 reps
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
4
1
15 reps
-
RPE 10
5A
Standing Calf Raise
3
20 reps
-
5B
Hanging Knee Raise
3
33 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Front Squat (Barbell)
4
6-12 reps
-
3
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
3
1
15 reps
-
RPE 10
5
Standing Calf Raise
3
20 reps
-
6
Hanging Knee Raise
3
33 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Incline Bench Press (Dumbbell)
3
1
8 reps
-
RPE 10
4
Pullover (Dumbbell)
2
20 reps
-
5
Seated Row (Cable)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Shrug (Barbell)
3
20 reps
-
7
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
20 reps
-
2
Bench Press (Close Grip)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Pullover (Dumbbell)
2
20 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Landmine Row
3
12 reps
-
7
Shrug (Barbell)
3
20 reps
-
8
Chin-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Incline Bench Press (Dumbbell)
3
1
8 reps
-
RPE 10
4
Pullover (Dumbbell)
2
20 reps
-
5
Seated Row (Cable)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Shrug (Barbell)
3
20 reps
-
7
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
20 reps
-
2
Bench Press (Close Grip)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Pullover (Dumbbell)
2
20 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Landmine Row
3
12 reps
-
7
Shrug (Barbell)
3
20 reps
-
8
Chin-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Incline Bench Press (Dumbbell)
3
1
8 reps
-
RPE 10
4
Pullover (Dumbbell)
2
20 reps
-
5
Seated Row (Cable)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Shrug (Barbell)
3
20 reps
-
7
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
20 reps
-
2
Bench Press (Close Grip)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Pullover (Dumbbell)
2
20 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Landmine Row
3
12 reps
-
7
Shrug (Barbell)
3
20 reps
-
8
Chin-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Incline Bench Press (Dumbbell)
3
1
8 reps
-
RPE 10
4
Pullover (Dumbbell)
2
20 reps
-
5
Seated Row (Cable)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Shrug (Barbell)
3
20 reps
-
7
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
20 reps
-
2
Bench Press (Close Grip)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Pullover (Dumbbell)
2
20 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Landmine Row
3
12 reps
-
7
Shrug (Barbell)
3
20 reps
-
8
Chin-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Incline Bench Press (Dumbbell)
3
1
8 reps
-
RPE 10
4
Pullover (Dumbbell)
2
20 reps
-
5
Seated Row (Cable)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Shrug (Barbell)
3
20 reps
-
7
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
20 reps
-
2
Bench Press (Close Grip)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Pullover (Dumbbell)
2
20 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Landmine Row
3
12 reps
-
7
Shrug (Barbell)
3
20 reps
-
8
Chin-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Incline Bench Press (Dumbbell)
3
1
8 reps
-
RPE 10
4
Pullover (Dumbbell)
2
20 reps
-
5
Seated Row (Cable)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Shrug (Barbell)
3
20 reps
-
7
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
20 reps
-
2
Bench Press (Close Grip)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Pullover (Dumbbell)
2
20 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Landmine Row
3
12 reps
-
7
Shrug (Barbell)
3
20 reps
-
8
Chin-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2A
Front Raise
3
15 reps
-
2B
Lateral Raise (Dumbbell)
3
15 reps
-
3
Face Pull
1
60 reps
RPE 10
4
Bicep Curl (Barbell)
3
6 reps
-
5
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Tricep Kickback
3
12 reps
-
9
Wrist Curls
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Arnold Press
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
1
50 reps
-
4
Lateral Raise (Cable)
2
20 reps
-
5A
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
5B
Bicep Curl (Dumbbell)
4
8 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7A
Skull Crusher (Barbell)
2
15 reps
-
7B
Reverse Bicep Curl (EZ Bar)
2
15 reps
-
8
Wrist Curls
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2A
Front Raise
3
15 reps
-
2B
Lateral Raise (Dumbbell)
3
15 reps
-
3
Face Pull
1
60 reps
RPE 10
4
Bicep Curl (Barbell)
3
6 reps
-
5
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Tricep Kickback
3
12 reps
-
9
Wrist Curls
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Arnold Press
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
1
50 reps
-
4
Lateral Raise (Cable)
2
20 reps
-
5A
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
5B
Bicep Curl (Dumbbell)
4
8 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7A
Skull Crusher (Barbell)
2
15 reps
-
7B
Reverse Bicep Curl (EZ Bar)
2
15 reps
-
8
Wrist Curls
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2A
Front Raise
3
15 reps
-
2B
Lateral Raise (Dumbbell)
3
15 reps
-
3
Face Pull
1
60 reps
RPE 10
4
Bicep Curl (Barbell)
3
6 reps
-
5
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Tricep Kickback
3
12 reps
-
9
Wrist Curls
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Arnold Press
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
1
50 reps
-
4
Lateral Raise (Cable)
2
20 reps
-
5A
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
5B
Bicep Curl (Dumbbell)
4
8 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7A
Skull Crusher (Barbell)
2
15 reps
-
7B
Reverse Bicep Curl (EZ Bar)
2
15 reps
-
8
Wrist Curls
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2A
Front Raise
3
15 reps
-
2B
Lateral Raise (Dumbbell)
3
15 reps
-
3
Face Pull
1
60 reps
RPE 10
4
Bicep Curl (Barbell)
3
6 reps
-
5
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Tricep Kickback
3
12 reps
-
9
Wrist Curls
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Arnold Press
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
1
50 reps
-
4
Lateral Raise (Cable)
2
20 reps
-
5A
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
5B
Bicep Curl (Dumbbell)
4
8 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7A
Skull Crusher (Barbell)
2
15 reps
-
7B
Reverse Bicep Curl (EZ Bar)
2
15 reps
-
8
Wrist Curls
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2A
Front Raise
3
15 reps
-
2B
Lateral Raise (Dumbbell)
3
15 reps
-
3
Face Pull
1
60 reps
RPE 10
4
Bicep Curl (Barbell)
3
6 reps
-
5
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Tricep Kickback
3
12 reps
-
9
Wrist Curls
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Arnold Press
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
1
50 reps
-
4
Lateral Raise (Cable)
2
20 reps
-
5A
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
5B
Bicep Curl (Dumbbell)
4
8 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7A
Skull Crusher (Barbell)
2
15 reps
-
7B
Reverse Bicep Curl (EZ Bar)
2
15 reps
-
8
Wrist Curls
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2A
Front Raise
3
15 reps
-
2B
Lateral Raise (Dumbbell)
3
15 reps
-
3
Face Pull
1
60 reps
RPE 10
4
Bicep Curl (Barbell)
3
6 reps
-
5
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Tricep Kickback
3
12 reps
-
9
Wrist Curls
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Arnold Press
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
1
50 reps
-
4
Lateral Raise (Cable)
2
20 reps
-
5A
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
5B
Bicep Curl (Dumbbell)
4
8 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7A
Skull Crusher (Barbell)
2
15 reps
-
7B
Reverse Bicep Curl (EZ Bar)
2
15 reps
-
8
Wrist Curls
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
3
15 reps
-
2
Rack Pull (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Romanian Deadlift (Dumbbell)
3
10 reps
-
3B
Step-Up (Weighted)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
3
20 reps
-
6A
Abs Crunch (Bodyweight)
3
33 reps
-
6B
Plank
3
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
3
15 reps
-
2
Leg Press
4
8 reps
-
3
Squat (Smith Machine)
4
12 reps
-
4A
Romanian Deadlift (Dumbbell)
3
10 reps
-
4B
Step-Up (Weighted)
3
10 reps
-
5
Leg Curl
3
15 reps
-
6
Sit Up
3
33 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
3
15 reps
-
2
Rack Pull (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Romanian Deadlift (Dumbbell)
3
10 reps
-
3B
Step-Up (Weighted)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
3
20 reps
-
6A
Abs Crunch (Bodyweight)
3
33 reps
-
6B
Plank
3
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
3
15 reps
-
2
Leg Press
4
8 reps
-
3
Squat (Smith Machine)
4
12 reps
-
4A
Romanian Deadlift (Dumbbell)
3
10 reps
-
4B
Step-Up (Weighted)
3
10 reps
-
5
Leg Curl
3
15 reps
-
6
Sit Up
3
33 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
3
15 reps
-
2
Rack Pull (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Romanian Deadlift (Dumbbell)
3
10 reps
-
3B
Step-Up (Weighted)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
3
20 reps
-
6A
Abs Crunch (Bodyweight)
3
33 reps
-
6B
Plank
3
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
3
15 reps
-
2
Leg Press
4
8 reps
-
3
Squat (Smith Machine)
4
12 reps
-
4A
Romanian Deadlift (Dumbbell)
3
10 reps
-
4B
Step-Up (Weighted)
3
10 reps
-
5
Leg Curl
3
15 reps
-
6
Sit Up
3
33 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
3
15 reps
-
2
Rack Pull (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Romanian Deadlift (Dumbbell)
3
10 reps
-
3B
Step-Up (Weighted)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
3
20 reps
-
6A
Abs Crunch (Bodyweight)
3
33 reps
-
6B
Plank
3
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
3
15 reps
-
2
Leg Press
4
8 reps
-
3
Squat (Smith Machine)
4
12 reps
-
4A
Romanian Deadlift (Dumbbell)
3
10 reps
-
4B
Step-Up (Weighted)
3
10 reps
-
5
Leg Curl
3
15 reps
-
6
Sit Up
3
33 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
3
15 reps
-
2
Rack Pull (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Romanian Deadlift (Dumbbell)
3
10 reps
-
3B
Step-Up (Weighted)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
3
20 reps
-
6A
Abs Crunch (Bodyweight)
3
33 reps
-
6B
Plank
3
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
3
15 reps
-
2
Leg Press
4
8 reps
-
3
Squat (Smith Machine)
4
12 reps
-
4A
Romanian Deadlift (Dumbbell)
3
10 reps
-
4B
Step-Up (Weighted)
3
10 reps
-
5
Leg Curl
3
15 reps
-
6
Sit Up
3
33 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
3
15 reps
-
2
Rack Pull (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Romanian Deadlift (Dumbbell)
3
10 reps
-
3B
Step-Up (Weighted)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
3
20 reps
-
6A
Abs Crunch (Bodyweight)
3
33 reps
-
6B
Plank
3
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Good Morning
3
15 reps
-
2
Leg Press
4
8 reps
-
3
Squat (Smith Machine)
4
12 reps
-
4A
Romanian Deadlift (Dumbbell)
3
10 reps
-
4B
Step-Up (Weighted)
3
10 reps
-
5
Leg Curl
3
15 reps
-
6
Sit Up
3
33 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
15 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Machine)
4
12 reps
-
5
Lat Pulldown
1
1
1
1
15 reps
13 reps
10 reps
8 reps
-
-
-
-
6
Yates Row
3
15 reps
-
7
Straight Arm Pulldown
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
15 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Chest Supported Row (Machine)
4
12 reps
-
5
Lat Pulldown (Close Grip)
4
8-15 reps
-
6
Yates Row
3
10 reps
-
7
Straight Arm Pulldown
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
15 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Machine)
4
12 reps
-
5
Lat Pulldown
1
1
1
1
15 reps
13 reps
10 reps
8 reps
-
-
-
-
6
Yates Row
3
15 reps
-
7
Straight Arm Pulldown
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
15 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Chest Supported Row (Machine)
4
12 reps
-
5
Lat Pulldown (Close Grip)
4
8-15 reps
-
6
Yates Row
3
10 reps
-
7
Straight Arm Pulldown
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
15 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Machine)
4
12 reps
-
5
Lat Pulldown
1
1
1
1
15 reps
13 reps
10 reps
8 reps
-
-
-
-
6
Yates Row
3
15 reps
-
7
Straight Arm Pulldown
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
15 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Chest Supported Row (Machine)
4
12 reps
-
5
Lat Pulldown (Close Grip)
4
8-15 reps
-
6
Yates Row
3
10 reps
-
7
Straight Arm Pulldown
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
15 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Machine)
4
12 reps
-
5
Lat Pulldown
1
1
1
1
15 reps
13 reps
10 reps
8 reps
-
-
-
-
6
Yates Row
3
15 reps
-
7
Straight Arm Pulldown
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
15 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Chest Supported Row (Machine)
4
12 reps
-
5
Lat Pulldown (Close Grip)
4
8-15 reps
-
6
Yates Row
3
10 reps
-
7
Straight Arm Pulldown
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
15 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Machine)
4
12 reps
-
5
Lat Pulldown
1
1
1
1
15 reps
13 reps
10 reps
8 reps
-
-
-
-
6
Yates Row
3
15 reps
-
7
Straight Arm Pulldown
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
15 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Chest Supported Row (Machine)
4
12 reps
-
5
Lat Pulldown (Close Grip)
4
8-15 reps
-
6
Yates Row
3
10 reps
-
7
Straight Arm Pulldown
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
15 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Machine)
4
12 reps
-
5
Lat Pulldown
1
1
1
1
15 reps
13 reps
10 reps
8 reps
-
-
-
-
6
Yates Row
3
15 reps
-
7
Straight Arm Pulldown
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
15 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Chest Supported Row (Machine)
4
12 reps
-
5
Lat Pulldown (Close Grip)
4
8-15 reps
-
6
Yates Row
3
10 reps
-
7
Straight Arm Pulldown
3
15 reps
-
Week 1
1 / 12 Weeks
Day 4
1
Banded Good Morning
3 Sets
15 Reps
-
2
Rack Pull (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
3A
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
3B
Step-Up (Weighted)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Seated Calf Raise
3 Sets
20 Reps
-
6A
Abs Crunch (Bodyweight)
3 Sets
33 Reps
-
6B
Plank
3 Sets
45 secs
-
Day 5
1
Chest Fly (Cable)
2 Sets
15 Reps
-
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
-
3
Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Chest Supported Row (Machine)
4 Sets
12 Reps
-
5
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15 Reps
13 Reps
10 Reps
8 Reps
-
-
-
-
6
Yates Row
3 Sets
15 Reps
-
7
Straight Arm Pulldown
3 Sets
15 Reps
-
Day 1
1
Banded Good Morning
3 Sets
20 Reps
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
3
Hack Squat
3 Sets
8-12 Reps
-
4
Leg Extension
4 Sets
1 Set
15 Reps
-
@10
5A
Standing Calf Raise
3 Sets
20 Reps
-
5B
Hanging Knee Raise
3 Sets
33 Reps
-
Day 2
1
Chest Fly (Cable)
2 Sets
20 Reps
-
2
Bench Press (Barbell)
4 Sets
6-12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
-
@10
4
Pullover (Dumbbell)
2 Sets
20 Reps
-
5
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
6
Shrug (Barbell)
3 Sets
20 Reps
-
7
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
AMRAP
-
Day 3
1
Overhead Press (Barbell)
3 Sets
8 Reps
-
2A
Front Raise
3 Sets
15 Reps
-
2B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
3
Face Pull
1 Set
60 Reps
@10
4
Bicep Curl (Barbell)
3 Sets
6 Reps
-
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
6
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
8
Tricep Kickback
3 Sets
12 Reps
-
9
Wrist Curls
3 Sets
20 Reps
-