Program Description
To improve lats, traps, forearms, calves, neck.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJul 18, 2025 10:12
- Last EditedJul 18, 2025 10:51
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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
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Press (45 Degrees)5 Sets
10 Reps
-
2
Leg Extension4 Sets
12 Reps
-
3
Decline Bench Press (Barbell)4 Sets
12 Reps
-
4
Pec Deck (Machine)4 Sets
15 Reps
-
5
Reverse Wrist Curl (Dumbbell)4 Sets
15 Reps
-
6
Reverse Wrist Curl (Barbell)3 Sets
12 Reps
-
Day 2
1
Upright Row (Barbell)4 Sets
12 Reps
-
2
Shrug (Barbell)4 Sets
15 Reps
-
3
T-Bar Row4 Sets
12 Reps
-
4
Reverse Pec Deck4 Sets
15 Reps
-
5
Lat Pulldown4 Sets
10 Reps
-
6
Seated Row (Cable)3 Sets
12 Reps
-
7
Bicep Curl (Dumbbell)4 Sets
15 Reps
-
Day 3
1
Hip Thrust (Machine)4 Sets
10 Reps
-
2
Hanging Leg Raise3 Sets
20 Reps
-
3
Shoulder Press (Machine)5 Sets
15 Reps
-
4
Lateral Raise (Dumbbell)4 Sets
15 Reps
-
5
Abs Crunch (Machine)4 Sets
30 Reps
-
6
Ab Wheel1 Set
2 Sets
15 Reps
15 Reps
@8
-
Day 4
1
Leg Curl4 Sets
15 Reps
-
2
Hip Adductor (Machine)3 Sets
20 Reps
-
3
Hip Abductor (Machine)3 Sets
20 Reps
-
4
Hyperextension4 Sets
15 Reps
-
5
Incline Bench Press (Dumbbell)4 Sets
12 Reps
-
6
Tricep Pushdown (Cable)4 Sets
15 Reps
-
7
Ring Push Up3 Sets
15 Reps
-
Day 6
1
Abs Crunch (Machine)1 Set
-
2
Dip (Assisted)1 Set
-
3
Shoulder Press (Machine)1 Set
-
4
Face Pull1 Set
-
5
Incline Curl (Dumbbell)1 Set
-
6
Knee Raise (Captain's Chair)1 Set
-
7
Neck Flexion1 Set
-
8
Neck Curl1 Set
-
Day 5
1
Seated Calf Raise5 Sets
20 Reps
-
2
Walking Lunge4 Sets
15 Reps
-
3
Lat Pulldown (Close Grip)4 Sets
15 Reps
-
4
T-Bar Row3 Sets
12 Reps
-
5
Bicep Curl (Cable)4 Sets
15 Reps
-
6
Bicep Curl (Dumbbell)3 Sets
15 Reps
-
7
Shrug (Barbell)3 Sets
20 Reps
-
Day 7
1
Bicep Curl (Dumbbell)5 Sets
15 Reps
-
2
Abs Crunch (Machine)4 Sets
30 Reps
-
3
Abs Crunch (Weighted)3 Sets
30 Reps
-
4
Reverse Abs Crunch (Bodyweight)4 Sets
25 Reps
-
5
Battle Ropes3 Sets
1 mins
-