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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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-