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BoostcampPNG

4 DAY MASS BUILDER

by Charlie Little

Program Description

This runs SUNDAY, MONDAY, WEDNESDAY and FRIDAY. Cardio on the active rest days. Set up is 2 sets per exercise with a heavy and back off set.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 31, 2025 01:14
  • Last Edited
    Dec 31, 2025 02:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
20.8%
Biceps
12.5%
Middle Delts
10.4%
Front Delts
10.4%
Quadriceps
8.3%
Glutes
8.3%
Hamstrings
8.3%
Abs
6.3%
Chest
4.2%
Forearms
4.2%
Lower Back
2.1%
Upper Back
2.1%
Rear Delts
2.1%
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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
Panatta Chest Press
1
1
8-12 reps
15-20 reps
-
-
2
Panatta Chest Fly
1
1
8-12 reps
15-20 reps
-
-
3
Panatta Lateral Raise
1
1
8-12 reps
15-20 reps
-
-
4
Panatta Pull Down
1
1
8-12 reps
15-20 reps
-
-
5
Panatta Chest Supported Row
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Pull Over
1
1
8-12 reps
15-20 reps
-
-
7
Bodytek Alt Preacher Curl
1
1
8-12 reps
15-20 reps
-
-
8
Panatta Tricep OH Extension
1
1
8-12 reps
15-20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Panatta Chest Press
1
1
8-12 reps
15-20 reps
-
-
2
Panatta Chest Fly
1
1
8-12 reps
15-20 reps
-
-
3
Panatta Lateral Raise
1
1
8-12 reps
15-20 reps
-
-
4
Panatta Pull Down
1
1
8-12 reps
15-20 reps
-
-
5
Panatta Chest Supported Row
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Pull Over
1
1
8-12 reps
15-20 reps
-
-
7
Bodytek Alt Preacher Curl
1
1
8-12 reps
15-20 reps
-
-
8
Panatta Tricep OH Extension
1
1
8-12 reps
15-20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Panatta Chest Press
1
1
8-12 reps
15-20 reps
-
-
2
Panatta Chest Fly
1
1
8-12 reps
15-20 reps
-
-
3
Panatta Lateral Raise
1
1
8-12 reps
15-20 reps
-
-
4
Panatta Pull Down
1
1
8-12 reps
15-20 reps
-
-
5
Panatta Chest Supported Row
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Pull Over
1
1
8-12 reps
15-20 reps
-
-
7
Bodytek Alt Preacher Curl
1
1
8-12 reps
15-20 reps
-
-
8
Panatta Tricep OH Extension
1
1
8-12 reps
15-20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Panatta Chest Press
1
1
8-12 reps
15-20 reps
-
-
2
Panatta Chest Fly
1
1
8-12 reps
15-20 reps
-
-
3
Panatta Lateral Raise
1
1
8-12 reps
15-20 reps
-
-
4
Panatta Pull Down
1
1
8-12 reps
15-20 reps
-
-
5
Panatta Chest Supported Row
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Pull Over
1
1
8-12 reps
15-20 reps
-
-
7
Bodytek Alt Preacher Curl
1
1
8-12 reps
15-20 reps
-
-
8
Panatta Tricep OH Extension
1
1
8-12 reps
15-20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Panatta Chest Press
1
1
8-12 reps
15-20 reps
-
-
2
Panatta Chest Fly
1
1
8-12 reps
15-20 reps
-
-
3
Panatta Lateral Raise
1
1
8-12 reps
15-20 reps
-
-
4
Panatta Pull Down
1
1
8-12 reps
15-20 reps
-
-
5
Panatta Chest Supported Row
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Pull Over
1
1
8-12 reps
15-20 reps
-
-
7
Bodytek Alt Preacher Curl
1
1
8-12 reps
15-20 reps
-
-
8
Panatta Tricep OH Extension
1
1
8-12 reps
15-20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Panatta Chest Press
1
1
8-12 reps
15-20 reps
-
-
2
Panatta Chest Fly
1
1
8-12 reps
15-20 reps
-
-
3
Panatta Lateral Raise
1
1
8-12 reps
15-20 reps
-
-
4
Panatta Pull Down
1
1
8-12 reps
15-20 reps
-
-
5
Panatta Chest Supported Row
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Pull Over
1
1
8-12 reps
15-20 reps
-
-
7
Bodytek Alt Preacher Curl
1
1
8-12 reps
15-20 reps
-
-
8
Panatta Tricep OH Extension
1
1
8-12 reps
15-20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Panatta Chest Press
1
1
8-12 reps
15-20 reps
-
-
2
Panatta Chest Fly
1
1
8-12 reps
15-20 reps
-
-
3
Panatta Lateral Raise
1
1
8-12 reps
15-20 reps
-
-
4
Panatta Pull Down
1
1
8-12 reps
15-20 reps
-
-
5
Panatta Chest Supported Row
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Pull Over
1
1
8-12 reps
15-20 reps
-
-
7
Bodytek Alt Preacher Curl
1
1
8-12 reps
15-20 reps
-
-
8
Panatta Tricep OH Extension
1
1
8-12 reps
15-20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Panatta Chest Press
1
1
8-12 reps
15-20 reps
-
-
2
Panatta Chest Fly
1
1
8-12 reps
15-20 reps
-
-
3
Panatta Lateral Raise
1
1
8-12 reps
15-20 reps
-
-
4
Panatta Pull Down
1
1
8-12 reps
15-20 reps
-
-
5
Panatta Chest Supported Row
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Pull Over
1
1
8-12 reps
15-20 reps
-
-
7
Bodytek Alt Preacher Curl
1
1
8-12 reps
15-20 reps
-
-
8
Panatta Tricep OH Extension
1
1
8-12 reps
15-20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Panatta Chest Press
1
1
8-12 reps
15-20 reps
-
-
2
Panatta Chest Fly
1
1
8-12 reps
15-20 reps
-
-
3
Panatta Lateral Raise
1
1
8-12 reps
15-20 reps
-
-
4
Panatta Pull Down
1
1
8-12 reps
15-20 reps
-
-
5
Panatta Chest Supported Row
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Pull Over
1
1
8-12 reps
15-20 reps
-
-
7
Bodytek Alt Preacher Curl
1
1
8-12 reps
15-20 reps
-
-
8
Panatta Tricep OH Extension
1
1
8-12 reps
15-20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Panatta Chest Press
1
1
8-12 reps
15-20 reps
-
-
2
Panatta Chest Fly
1
1
8-12 reps
15-20 reps
-
-
3
Panatta Lateral Raise
1
1
8-12 reps
15-20 reps
-
-
4
Panatta Pull Down
1
1
8-12 reps
15-20 reps
-
-
5
Panatta Chest Supported Row
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Pull Over
1
1
8-12 reps
15-20 reps
-
-
7
Bodytek Alt Preacher Curl
1
1
8-12 reps
15-20 reps
-
-
8
Panatta Tricep OH Extension
1
1
8-12 reps
15-20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Panatta Chest Press
1
1
8-12 reps
15-20 reps
-
-
2
Panatta Chest Fly
1
1
8-12 reps
15-20 reps
-
-
3
Panatta Lateral Raise
1
1
8-12 reps
15-20 reps
-
-
4
Panatta Pull Down
1
1
8-12 reps
15-20 reps
-
-
5
Panatta Chest Supported Row
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Pull Over
1
1
8-12 reps
15-20 reps
-
-
7
Bodytek Alt Preacher Curl
1
1
8-12 reps
15-20 reps
-
-
8
Panatta Tricep OH Extension
1
1
8-12 reps
15-20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Panatta Chest Press
1
1
8-12 reps
15-20 reps
-
-
2
Panatta Chest Fly
1
1
8-12 reps
15-20 reps
-
-
3
Panatta Lateral Raise
1
1
8-12 reps
15-20 reps
-
-
4
Panatta Pull Down
1
1
8-12 reps
15-20 reps
-
-
5
Panatta Chest Supported Row
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Pull Over
1
1
8-12 reps
15-20 reps
-
-
7
Bodytek Alt Preacher Curl
1
1
8-12 reps
15-20 reps
-
-
8
Panatta Tricep OH Extension
1
1
8-12 reps
15-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
8-12 reps
15-20 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
15-20 reps
-
-
3
Bodytek Leg Extension
1
1
8-12 reps
15-20 reps
-
-
4
Cybex Kneeling Leg Curl
1
1
8-12 reps
15-20 reps
-
-
5
Nautilus Glute Bridge
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Standing Calf Raises
2
15-20 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
8-12 reps
15-20 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
15-20 reps
-
-
3
Bodytek Leg Extension
1
1
8-12 reps
15-20 reps
-
-
4
Cybex Kneeling Leg Curl
1
1
8-12 reps
15-20 reps
-
-
5
Nautilus Glute Bridge
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Standing Calf Raises
2
15-20 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
8-12 reps
15-20 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
15-20 reps
-
-
3
Bodytek Leg Extension
1
1
8-12 reps
15-20 reps
-
-
4
Cybex Kneeling Leg Curl
1
1
8-12 reps
15-20 reps
-
-
5
Nautilus Glute Bridge
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Standing Calf Raises
2
15-20 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
8-12 reps
15-20 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
15-20 reps
-
-
3
Bodytek Leg Extension
1
1
8-12 reps
15-20 reps
-
-
4
Cybex Kneeling Leg Curl
1
1
8-12 reps
15-20 reps
-
-
5
Nautilus Glute Bridge
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Standing Calf Raises
2
15-20 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
8-12 reps
15-20 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
15-20 reps
-
-
3
Bodytek Leg Extension
1
1
8-12 reps
15-20 reps
-
-
4
Cybex Kneeling Leg Curl
1
1
8-12 reps
15-20 reps
-
-
5
Nautilus Glute Bridge
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Standing Calf Raises
2
15-20 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
8-12 reps
15-20 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
15-20 reps
-
-
3
Bodytek Leg Extension
1
1
8-12 reps
15-20 reps
-
-
4
Cybex Kneeling Leg Curl
1
1
8-12 reps
15-20 reps
-
-
5
Nautilus Glute Bridge
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Standing Calf Raises
2
15-20 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
8-12 reps
15-20 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
15-20 reps
-
-
3
Bodytek Leg Extension
1
1
8-12 reps
15-20 reps
-
-
4
Cybex Kneeling Leg Curl
1
1
8-12 reps
15-20 reps
-
-
5
Nautilus Glute Bridge
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Standing Calf Raises
2
15-20 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
8-12 reps
15-20 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
15-20 reps
-
-
3
Bodytek Leg Extension
1
1
8-12 reps
15-20 reps
-
-
4
Cybex Kneeling Leg Curl
1
1
8-12 reps
15-20 reps
-
-
5
Nautilus Glute Bridge
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Standing Calf Raises
2
15-20 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
8-12 reps
15-20 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
15-20 reps
-
-
3
Bodytek Leg Extension
1
1
8-12 reps
15-20 reps
-
-
4
Cybex Kneeling Leg Curl
1
1
8-12 reps
15-20 reps
-
-
5
Nautilus Glute Bridge
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Standing Calf Raises
2
15-20 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
8-12 reps
15-20 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
15-20 reps
-
-
3
Bodytek Leg Extension
1
1
8-12 reps
15-20 reps
-
-
4
Cybex Kneeling Leg Curl
1
1
8-12 reps
15-20 reps
-
-
5
Nautilus Glute Bridge
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Standing Calf Raises
2
15-20 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
8-12 reps
15-20 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
15-20 reps
-
-
3
Bodytek Leg Extension
1
1
8-12 reps
15-20 reps
-
-
4
Cybex Kneeling Leg Curl
1
1
8-12 reps
15-20 reps
-
-
5
Nautilus Glute Bridge
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Standing Calf Raises
2
15-20 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
8-12 reps
15-20 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
15-20 reps
-
-
3
Bodytek Leg Extension
1
1
8-12 reps
15-20 reps
-
-
4
Cybex Kneeling Leg Curl
1
1
8-12 reps
15-20 reps
-
-
5
Nautilus Glute Bridge
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Standing Calf Raises
2
15-20 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Wide Grip Machine Row
1
1
8-12 reps
15-20 reps
-
-
2
Bodytek Plate Loaded Pull Down
1
1
8-12 reps
15-20 reps
-
-
3
Seated Overhead Press (Barbell)
1
1
8-12 reps
15-20 reps
-
-
4
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
-
-
5
Bodytek Pec Dec
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Rear Fly
1
1
8-12 reps
15-20 reps
-
-
7
Bodytek Cable Press Down
1
1
8-12 reps
15-20 reps
-
-
8
Bodytek Rope Hammer Curl
1
1
8-12 reps
15-20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Wide Grip Machine Row
1
1
8-12 reps
15-20 reps
-
-
2
Bodytek Plate Loaded Pull Down
1
1
8-12 reps
15-20 reps
-
-
3
Seated Overhead Press (Barbell)
1
1
8-12 reps
15-20 reps
-
-
4
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
-
-
5
Bodytek Pec Dec
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Rear Fly
1
1
8-12 reps
15-20 reps
-
-
7
Bodytek Cable Press Down
1
1
8-12 reps
15-20 reps
-
-
8
Bodytek Rope Hammer Curl
1
1
8-12 reps
15-20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Wide Grip Machine Row
1
1
8-12 reps
15-20 reps
-
-
2
Bodytek Plate Loaded Pull Down
1
1
8-12 reps
15-20 reps
-
-
3
Seated Overhead Press (Barbell)
1
1
8-12 reps
15-20 reps
-
-
4
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
-
-
5
Bodytek Pec Dec
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Rear Fly
1
1
8-12 reps
15-20 reps
-
-
7
Bodytek Cable Press Down
1
1
8-12 reps
15-20 reps
-
-
8
Bodytek Rope Hammer Curl
1
1
8-12 reps
15-20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Wide Grip Machine Row
1
1
8-12 reps
15-20 reps
-
-
2
Bodytek Plate Loaded Pull Down
1
1
8-12 reps
15-20 reps
-
-
3
Seated Overhead Press (Barbell)
1
1
8-12 reps
15-20 reps
-
-
4
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
-
-
5
Bodytek Pec Dec
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Rear Fly
1
1
8-12 reps
15-20 reps
-
-
7
Bodytek Cable Press Down
1
1
8-12 reps
15-20 reps
-
-
8
Bodytek Rope Hammer Curl
1
1
8-12 reps
15-20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Wide Grip Machine Row
1
1
8-12 reps
15-20 reps
-
-
2
Bodytek Plate Loaded Pull Down
1
1
8-12 reps
15-20 reps
-
-
3
Seated Overhead Press (Barbell)
1
1
8-12 reps
15-20 reps
-
-
4
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
-
-
5
Bodytek Pec Dec
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Rear Fly
1
1
8-12 reps
15-20 reps
-
-
7
Bodytek Cable Press Down
1
1
8-12 reps
15-20 reps
-
-
8
Bodytek Rope Hammer Curl
1
1
8-12 reps
15-20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Wide Grip Machine Row
1
1
8-12 reps
15-20 reps
-
-
2
Bodytek Plate Loaded Pull Down
1
1
8-12 reps
15-20 reps
-
-
3
Seated Overhead Press (Barbell)
1
1
8-12 reps
15-20 reps
-
-
4
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
-
-
5
Bodytek Pec Dec
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Rear Fly
1
1
8-12 reps
15-20 reps
-
-
7
Bodytek Cable Press Down
1
1
8-12 reps
15-20 reps
-
-
8
Bodytek Rope Hammer Curl
1
1
8-12 reps
15-20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Wide Grip Machine Row
1
1
8-12 reps
15-20 reps
-
-
2
Bodytek Plate Loaded Pull Down
1
1
8-12 reps
15-20 reps
-
-
3
Seated Overhead Press (Barbell)
1
1
8-12 reps
15-20 reps
-
-
4
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
-
-
5
Bodytek Pec Dec
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Rear Fly
1
1
8-12 reps
15-20 reps
-
-
7
Bodytek Cable Press Down
1
1
8-12 reps
15-20 reps
-
-
8
Bodytek Rope Hammer Curl
1
1
8-12 reps
15-20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Wide Grip Machine Row
1
1
8-12 reps
15-20 reps
-
-
2
Bodytek Plate Loaded Pull Down
1
1
8-12 reps
15-20 reps
-
-
3
Seated Overhead Press (Barbell)
1
1
8-12 reps
15-20 reps
-
-
4
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
-
-
5
Bodytek Pec Dec
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Rear Fly
1
1
8-12 reps
15-20 reps
-
-
7
Bodytek Cable Press Down
1
1
8-12 reps
15-20 reps
-
-
8
Bodytek Rope Hammer Curl
1
1
8-12 reps
15-20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Wide Grip Machine Row
1
1
8-12 reps
15-20 reps
-
-
2
Bodytek Plate Loaded Pull Down
1
1
8-12 reps
15-20 reps
-
-
3
Seated Overhead Press (Barbell)
1
1
8-12 reps
15-20 reps
-
-
4
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
-
-
5
Bodytek Pec Dec
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Rear Fly
1
1
8-12 reps
15-20 reps
-
-
7
Bodytek Cable Press Down
1
1
8-12 reps
15-20 reps
-
-
8
Bodytek Rope Hammer Curl
1
1
8-12 reps
15-20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Wide Grip Machine Row
1
1
8-12 reps
15-20 reps
-
-
2
Bodytek Plate Loaded Pull Down
1
1
8-12 reps
15-20 reps
-
-
3
Seated Overhead Press (Barbell)
1
1
8-12 reps
15-20 reps
-
-
4
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
-
-
5
Bodytek Pec Dec
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Rear Fly
1
1
8-12 reps
15-20 reps
-
-
7
Bodytek Cable Press Down
1
1
8-12 reps
15-20 reps
-
-
8
Bodytek Rope Hammer Curl
1
1
8-12 reps
15-20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Wide Grip Machine Row
1
1
8-12 reps
15-20 reps
-
-
2
Bodytek Plate Loaded Pull Down
1
1
8-12 reps
15-20 reps
-
-
3
Seated Overhead Press (Barbell)
1
1
8-12 reps
15-20 reps
-
-
4
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
-
-
5
Bodytek Pec Dec
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Rear Fly
1
1
8-12 reps
15-20 reps
-
-
7
Bodytek Cable Press Down
1
1
8-12 reps
15-20 reps
-
-
8
Bodytek Rope Hammer Curl
1
1
8-12 reps
15-20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Wide Grip Machine Row
1
1
8-12 reps
15-20 reps
-
-
2
Bodytek Plate Loaded Pull Down
1
1
8-12 reps
15-20 reps
-
-
3
Seated Overhead Press (Barbell)
1
1
8-12 reps
15-20 reps
-
-
4
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
-
-
5
Bodytek Pec Dec
1
1
8-12 reps
15-20 reps
-
-
6
Bodytek Rear Fly
1
1
8-12 reps
15-20 reps
-
-
7
Bodytek Cable Press Down
1
1
8-12 reps
15-20 reps
-
-
8
Bodytek Rope Hammer Curl
1
1
8-12 reps
15-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
12-15 reps
-
1B
Tricep Rope Push Down (Cable)
2
12-15 reps
-
2A
Hammer Curl (Dumbbell)
2
12-15 reps
-
2B
Tricep Extension (Barbell)
2
12-15 reps
-
3A
Concentration Curl
2
12-15 reps
-
3B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
4A
Forward Raise (Dumbbell)
2
12-15 reps
-
4B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
12-15 reps
-
1B
Tricep Rope Push Down (Cable)
2
12-15 reps
-
2A
Hammer Curl (Dumbbell)
2
12-15 reps
-
2B
Tricep Extension (Barbell)
2
12-15 reps
-
3A
Concentration Curl
2
12-15 reps
-
3B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
4A
Forward Raise (Dumbbell)
2
12-15 reps
-
4B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
12-15 reps
-
1B
Tricep Rope Push Down (Cable)
2
12-15 reps
-
2A
Hammer Curl (Dumbbell)
2
12-15 reps
-
2B
Tricep Extension (Barbell)
2
12-15 reps
-
3A
Concentration Curl
2
12-15 reps
-
3B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
4A
Forward Raise (Dumbbell)
2
12-15 reps
-
4B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
12-15 reps
-
1B
Tricep Rope Push Down (Cable)
2
12-15 reps
-
2A
Hammer Curl (Dumbbell)
2
12-15 reps
-
2B
Tricep Extension (Barbell)
2
12-15 reps
-
3A
Concentration Curl
2
12-15 reps
-
3B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
4A
Forward Raise (Dumbbell)
2
12-15 reps
-
4B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
12-15 reps
-
1B
Tricep Rope Push Down (Cable)
2
12-15 reps
-
2A
Hammer Curl (Dumbbell)
2
12-15 reps
-
2B
Tricep Extension (Barbell)
2
12-15 reps
-
3A
Concentration Curl
2
12-15 reps
-
3B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
4A
Forward Raise (Dumbbell)
2
12-15 reps
-
4B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
12-15 reps
-
1B
Tricep Rope Push Down (Cable)
2
12-15 reps
-
2A
Hammer Curl (Dumbbell)
2
12-15 reps
-
2B
Tricep Extension (Barbell)
2
12-15 reps
-
3A
Concentration Curl
2
12-15 reps
-
3B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
4A
Forward Raise (Dumbbell)
2
12-15 reps
-
4B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
12-15 reps
-
1B
Tricep Rope Push Down (Cable)
2
12-15 reps
-
2A
Hammer Curl (Dumbbell)
2
12-15 reps
-
2B
Tricep Extension (Barbell)
2
12-15 reps
-
3A
Concentration Curl
2
12-15 reps
-
3B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
4A
Forward Raise (Dumbbell)
2
12-15 reps
-
4B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
12-15 reps
-
1B
Tricep Rope Push Down (Cable)
2
12-15 reps
-
2A
Hammer Curl (Dumbbell)
2
12-15 reps
-
2B
Tricep Extension (Barbell)
2
12-15 reps
-
3A
Concentration Curl
2
12-15 reps
-
3B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
4A
Forward Raise (Dumbbell)
2
12-15 reps
-
4B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
12-15 reps
-
1B
Tricep Rope Push Down (Cable)
2
12-15 reps
-
2A
Hammer Curl (Dumbbell)
2
12-15 reps
-
2B
Tricep Extension (Barbell)
2
12-15 reps
-
3A
Concentration Curl
2
12-15 reps
-
3B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
4A
Forward Raise (Dumbbell)
2
12-15 reps
-
4B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
12-15 reps
-
1B
Tricep Rope Push Down (Cable)
2
12-15 reps
-
2A
Hammer Curl (Dumbbell)
2
12-15 reps
-
2B
Tricep Extension (Barbell)
2
12-15 reps
-
3A
Concentration Curl
2
12-15 reps
-
3B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
4A
Forward Raise (Dumbbell)
2
12-15 reps
-
4B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
12-15 reps
-
1B
Tricep Rope Push Down (Cable)
2
12-15 reps
-
2A
Hammer Curl (Dumbbell)
2
12-15 reps
-
2B
Tricep Extension (Barbell)
2
12-15 reps
-
3A
Concentration Curl
2
12-15 reps
-
3B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
4A
Forward Raise (Dumbbell)
2
12-15 reps
-
4B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
12-15 reps
-
1B
Tricep Rope Push Down (Cable)
2
12-15 reps
-
2A
Hammer Curl (Dumbbell)
2
12-15 reps
-
2B
Tricep Extension (Barbell)
2
12-15 reps
-
3A
Concentration Curl
2
12-15 reps
-
3B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
4A
Forward Raise (Dumbbell)
2
12-15 reps
-
4B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Panatta Chest Press
1 Set
1 Set
8-12 Reps
15-20 Reps
-
-
2
Panatta Chest Fly
1 Set
1 Set
8-12 Reps
15-20 Reps
-
-
3
Panatta Lateral Raise
1 Set
1 Set
8-12 Reps
15-20 Reps
-
-
4
Panatta Pull Down
1 Set
1 Set
8-12 Reps
15-20 Reps
-
-
5
Panatta Chest Supported Row
1 Set
1 Set
8-12 Reps
15-20 Reps
-
-
6
Bodytek Pull Over
1 Set
1 Set
8-12 Reps
15-20 Reps
-
-
7
Bodytek Alt Preacher Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
-
-
8
Panatta Tricep OH Extension
1 Set
1 Set
8-12 Reps
15-20 Reps
-
-
Day 2
1
Pendulum Squat
1 Set
1 Set
8-12 Reps
15-20 Reps
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
-
-
3
Bodytek Leg Extension
1 Set
1 Set
8-12 Reps
15-20 Reps
-
-
4
Cybex Kneeling Leg Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
-
-
5
Nautilus Glute Bridge
1 Set
1 Set
8-12 Reps
15-20 Reps
-
-
6
Bodytek Standing Calf Raises
2 Sets
15-20 Reps
-
7
Hanging Leg Raise
2 Sets
AMRAP
-
Day 3
1
Bodytek Wide Grip Machine Row
1 Set
1 Set
8-12 Reps
15-20 Reps
-
-
2
Bodytek Plate Loaded Pull Down
1 Set
1 Set
8-12 Reps
15-20 Reps
-
-
3
Seated Overhead Press (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
-
-
4
Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
-
-
5
Bodytek Pec Dec
1 Set
1 Set
8-12 Reps
15-20 Reps
-
-
6
Bodytek Rear Fly
1 Set
1 Set
8-12 Reps
15-20 Reps
-
-
7
Bodytek Cable Press Down
1 Set
1 Set
8-12 Reps
15-20 Reps
-
-
8
Bodytek Rope Hammer Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
-
-
Day 4
1A
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
-
1B
Tricep Rope Push Down (Cable)
2 Sets
12-15 Reps
-
2A
Hammer Curl (Dumbbell)
2 Sets
12-15 Reps
-
2B
Tricep Extension (Barbell)
2 Sets
12-15 Reps
-
3A
Concentration Curl
2 Sets
12-15 Reps
-
3B
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
-
4A
Forward Raise (Dumbbell)
2 Sets
12-15 Reps
-
4B
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-