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Grind mode

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Program Description

Grind mindset

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 28, 2024 09:59
  • Last Edited
    Dec 18, 2024 07:57

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Upper Back
11.6%
Front Delts
11.2%
Chest
11%
Hamstrings
10%
Lats
9.9%
Biceps
9.3%
Quadriceps
7%
Middle Delts
5.3%
Glutes
3.5%
Rear Delts
3.3%
Lower Back
2.1%
Abs
1.4%
Forearms
1.2%
Calves
0.7%
Abductors
0.4%
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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
Incline Bench Press (Barbell)
3
1
8 reps
21 reps
RPE 10
RPE 10
2
Incline Chest Fly (Dumbbell)
2
1
8 reps
10000 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
4
6 reps
RPE 10
4A
Dip (Assisted)
3
1000 reps
-
4B
Push Up
3
1000 reps
-
5A
Skull Crusher
3
10 reps
-
5B
Bench Press (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Overhead Extension (Dumbbell)
4
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
21 reps
RPE 10
RPE 10
2
Incline Chest Fly (Dumbbell)
2
1
8 reps
10000 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
4
6 reps
RPE 10
4A
Dip (Assisted)
3
1000 reps
-
4B
Push Up
3
1000 reps
-
5A
Skull Crusher
3
10 reps
-
5B
Bench Press (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Overhead Extension (Dumbbell)
4
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
21 reps
RPE 10
RPE 10
2
Incline Chest Fly (Dumbbell)
2
1
8 reps
10000 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
4
6 reps
RPE 10
4A
Dip (Assisted)
3
1000 reps
-
4B
Push Up
3
1000 reps
-
5A
Skull Crusher
3
10 reps
-
5B
Bench Press (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Overhead Extension (Dumbbell)
4
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
21 reps
RPE 10
RPE 10
2
Incline Chest Fly (Dumbbell)
2
1
8 reps
10000 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
4
6 reps
RPE 10
4A
Dip (Assisted)
3
1000 reps
-
4B
Push Up
3
1000 reps
-
5A
Skull Crusher
3
10 reps
-
5B
Bench Press (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Overhead Extension (Dumbbell)
4
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
21 reps
RPE 10
RPE 10
2
Incline Chest Fly (Dumbbell)
2
1
8 reps
10000 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
4
6 reps
RPE 10
4A
Dip (Assisted)
3
1000 reps
-
4B
Push Up
3
1000 reps
-
5A
Skull Crusher
3
10 reps
-
5B
Bench Press (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Overhead Extension (Dumbbell)
4
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
21 reps
RPE 10
RPE 10
2
Incline Chest Fly (Dumbbell)
2
1
8 reps
10000 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
4
6 reps
RPE 10
4A
Dip (Assisted)
3
1000 reps
-
4B
Push Up
3
1000 reps
-
5A
Skull Crusher
3
10 reps
-
5B
Bench Press (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Overhead Extension (Dumbbell)
4
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
21 reps
RPE 10
RPE 10
2
Incline Chest Fly (Dumbbell)
2
1
8 reps
10000 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
4
6 reps
RPE 10
4A
Dip (Assisted)
3
1000 reps
-
4B
Push Up
3
1000 reps
-
5A
Skull Crusher
3
10 reps
-
5B
Bench Press (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Overhead Extension (Dumbbell)
4
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
21 reps
RPE 10
RPE 10
2
Incline Chest Fly (Dumbbell)
2
1
8 reps
10000 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
4
6 reps
RPE 10
4A
Dip (Assisted)
3
1000 reps
-
4B
Push Up
3
1000 reps
-
5A
Skull Crusher
3
10 reps
-
5B
Bench Press (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Overhead Extension (Dumbbell)
4
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
21 reps
RPE 10
RPE 10
2
Incline Chest Fly (Dumbbell)
2
1
8 reps
10000 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
4
6 reps
RPE 10
4A
Dip (Assisted)
3
1000 reps
-
4B
Push Up
3
1000 reps
-
5A
Skull Crusher
3
10 reps
-
5B
Bench Press (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Overhead Extension (Dumbbell)
4
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
21 reps
RPE 10
RPE 10
2
Incline Chest Fly (Dumbbell)
2
1
8 reps
10000 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
4
6 reps
RPE 10
4A
Dip (Assisted)
3
1000 reps
-
4B
Push Up
3
1000 reps
-
5A
Skull Crusher
3
10 reps
-
5B
Bench Press (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Overhead Extension (Dumbbell)
4
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
21 reps
RPE 10
RPE 10
2
Incline Chest Fly (Dumbbell)
2
1
8 reps
10000 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
4
6 reps
RPE 10
4A
Dip (Assisted)
3
1000 reps
-
4B
Push Up
3
1000 reps
-
5A
Skull Crusher
3
10 reps
-
5B
Bench Press (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Overhead Extension (Dumbbell)
4
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
21 reps
RPE 10
RPE 10
2
Incline Chest Fly (Dumbbell)
2
1
8 reps
10000 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
4
6 reps
RPE 10
4A
Dip (Assisted)
3
1000 reps
-
4B
Push Up
3
1000 reps
-
5A
Skull Crusher
3
10 reps
-
5B
Bench Press (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Overhead Extension (Dumbbell)
4
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Straight Arm Rope Lat Pull Down
5
15 reps
-
6
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
-
-
-
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8A
Spider Curl
2
1000 reps
-
8B
Hammer Curl
2
1000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Straight Arm Rope Lat Pull Down
5
15 reps
-
6
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
-
-
-
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8A
Spider Curl
2
1000 reps
-
8B
Hammer Curl
2
1000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Straight Arm Rope Lat Pull Down
5
15 reps
-
6
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
-
-
-
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8A
Spider Curl
2
1000 reps
-
8B
Hammer Curl
2
1000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Straight Arm Rope Lat Pull Down
5
15 reps
-
6
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
-
-
-
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8A
Spider Curl
2
1000 reps
-
8B
Hammer Curl
2
1000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Straight Arm Rope Lat Pull Down
5
15 reps
-
6
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
-
-
-
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8A
Spider Curl
2
1000 reps
-
8B
Hammer Curl
2
1000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Straight Arm Rope Lat Pull Down
5
15 reps
-
6
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
-
-
-
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8A
Spider Curl
2
1000 reps
-
8B
Hammer Curl
2
1000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Straight Arm Rope Lat Pull Down
5
15 reps
-
6
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
-
-
-
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8A
Spider Curl
2
1000 reps
-
8B
Hammer Curl
2
1000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Straight Arm Rope Lat Pull Down
5
15 reps
-
6
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
-
-
-
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8A
Spider Curl
2
1000 reps
-
8B
Hammer Curl
2
1000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Straight Arm Rope Lat Pull Down
5
15 reps
-
6
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
-
-
-
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8A
Spider Curl
2
1000 reps
-
8B
Hammer Curl
2
1000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Straight Arm Rope Lat Pull Down
5
15 reps
-
6
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
-
-
-
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8A
Spider Curl
2
1000 reps
-
8B
Hammer Curl
2
1000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Straight Arm Rope Lat Pull Down
5
15 reps
-
6
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
-
-
-
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8A
Spider Curl
2
1000 reps
-
8B
Hammer Curl
2
1000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Straight Arm Rope Lat Pull Down
5
15 reps
-
6
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
-
-
-
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8A
Spider Curl
2
1000 reps
-
8B
Hammer Curl
2
1000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Curl
5
12 reps
-
4
Front Squat (Barbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Leg Press
3
12 reps
-
6A
Leg Extension
3
12 reps
-
6B
Jump Switch Lunge
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Curl
5
12 reps
-
4
Front Squat (Barbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Leg Press
3
12 reps
-
6A
Leg Extension
3
12 reps
-
6B
Jump Switch Lunge
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Curl
5
12 reps
-
4
Front Squat (Barbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Leg Press
3
12 reps
-
6A
Leg Extension
3
12 reps
-
6B
Jump Switch Lunge
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Curl
5
12 reps
-
4
Front Squat (Barbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Leg Press
3
12 reps
-
6A
Leg Extension
3
12 reps
-
6B
Jump Switch Lunge
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Curl
5
12 reps
-
4
Front Squat (Barbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Leg Press
3
12 reps
-
6A
Leg Extension
3
12 reps
-
6B
Jump Switch Lunge
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Curl
5
12 reps
-
4
Front Squat (Barbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Leg Press
3
12 reps
-
6A
Leg Extension
3
12 reps
-
6B
Jump Switch Lunge
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Curl
5
12 reps
-
4
Front Squat (Barbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Leg Press
3
12 reps
-
6A
Leg Extension
3
12 reps
-
6B
Jump Switch Lunge
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Curl
5
12 reps
-
4
Front Squat (Barbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Leg Press
3
12 reps
-
6A
Leg Extension
3
12 reps
-
6B
Jump Switch Lunge
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Curl
5
12 reps
-
4
Front Squat (Barbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Leg Press
3
12 reps
-
6A
Leg Extension
3
12 reps
-
6B
Jump Switch Lunge
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Curl
5
12 reps
-
4
Front Squat (Barbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Leg Press
3
12 reps
-
6A
Leg Extension
3
12 reps
-
6B
Jump Switch Lunge
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Curl
5
12 reps
-
4
Front Squat (Barbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Leg Press
3
12 reps
-
6A
Leg Extension
3
12 reps
-
6B
Jump Switch Lunge
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Curl
5
12 reps
-
4
Front Squat (Barbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Leg Press
3
12 reps
-
6A
Leg Extension
3
12 reps
-
6B
Jump Switch Lunge
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Reverse Pec Deck
5
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Reverse Pec Deck
5
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Reverse Pec Deck
5
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Reverse Pec Deck
5
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Reverse Pec Deck
5
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Reverse Pec Deck
5
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Reverse Pec Deck
5
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Reverse Pec Deck
5
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Reverse Pec Deck
5
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Reverse Pec Deck
5
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Reverse Pec Deck
5
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Reverse Pec Deck
5
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
4
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
1 Set
8 Reps
21 Reps
@10
@10
2
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
8 Reps
10000 Reps
@10
@10
3
Bench Press (Dumbbell)
4 Sets
6 Reps
@10
4A
Dip (Assisted)
3 Sets
1000 Reps
-
4B
Push Up
3 Sets
1000 Reps
-
5A
Skull Crusher
3 Sets
10 Reps
-
5B
Bench Press (Close Grip)
3 Sets
10 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
7
Overhead Extension (Dumbbell)
4 Sets
100 Reps
-
Day 2
1
Wide Grip Pull-Up
4 Sets
10 Reps
-
2
T-Bar Row
3 Sets
12 Reps
-
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
4
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
5
Straight Arm Rope Lat Pull Down
5 Sets
15 Reps
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
7
Incline Curl (Dumbbell)
4 Sets
10 Reps
-
8A
Spider Curl
2 Sets
1000 Reps
-
8B
Hammer Curl
2 Sets
1000 Reps
-
Day 3
1
Stiff Leg Deadlift
3 Sets
10 Reps
-
2
Lying Leg Curl
3 Sets
10 Reps
-
3
Leg Curl
5 Sets
12 Reps
-
4
Front Squat (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
5
Leg Press
3 Sets
12 Reps
-
6A
Leg Extension
3 Sets
12 Reps
-
6B
Jump Switch Lunge
3 Sets
12 Reps
-
Day 4
1
Overhead Press (Dumbbell)
3 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Reverse Pec Deck
5 Sets
12 Reps
-
4A
Front Raise
3 Sets
12 Reps
-
4B
Upright Row (Barbell)
3 Sets
12 Reps
-
5
Shrug (Barbell)
4 Sets
10 Reps
-