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Woowee Fitness bodybuilding and strength program

by Alqumar B.
1 athletes joined

Program Description

Here’s a program that I put together personally for myself. In 12 weeks, it has helped me build muscle, get stronger and break plateaus. It is a progressive overload program that can be adjusted as you move along. Give it a try!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 17, 2025 04:10
  • Last Edited
    Aug 17, 2025 07:07
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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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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
Squat (Barbell)
8
3 reps
80%
2
Romanian Deadlift (Dumbbell)
6
8-12 reps
-
3
Lying Leg Curl
6
8-12 reps
-
4
Leg Extension
6
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Barbell Abs Roll
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
80%
2
Romanian Deadlift (Dumbbell)
6
8-12 reps
-
3
Lying Leg Curl
6
8-12 reps
-
4
Leg Extension
6
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Barbell Abs Roll
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
80%
2
Romanian Deadlift (Dumbbell)
6
8-12 reps
-
3
Lying Leg Curl
6
8-12 reps
-
4
Leg Extension
6
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Barbell Abs Roll
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
80%
2
Romanian Deadlift (Dumbbell)
6
8-12 reps
-
3
Lying Leg Curl
6
8-12 reps
-
4
Leg Extension
6
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Barbell Abs Roll
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
80%
2
Romanian Deadlift (Dumbbell)
6
8-12 reps
-
3
Lying Leg Curl
6
8-12 reps
-
4
Leg Extension
6
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Barbell Abs Roll
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
80%
2
Romanian Deadlift (Dumbbell)
6
8-12 reps
-
3
Lying Leg Curl
6
8-12 reps
-
4
Leg Extension
6
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Barbell Abs Roll
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
80%
2
Romanian Deadlift (Dumbbell)
6
8-12 reps
-
3
Lying Leg Curl
6
8-12 reps
-
4
Leg Extension
6
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Barbell Abs Roll
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
80%
2
Romanian Deadlift (Dumbbell)
6
8-12 reps
-
3
Lying Leg Curl
6
8-12 reps
-
4
Leg Extension
6
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Barbell Abs Roll
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
80%
2
Romanian Deadlift (Dumbbell)
6
8-12 reps
-
3
Lying Leg Curl
6
8-12 reps
-
4
Leg Extension
6
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Barbell Abs Roll
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
80%
2
Romanian Deadlift (Dumbbell)
6
8-12 reps
-
3
Lying Leg Curl
6
8-12 reps
-
4
Leg Extension
6
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Barbell Abs Roll
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
80%
2
Romanian Deadlift (Dumbbell)
6
8-12 reps
-
3
Lying Leg Curl
6
8-12 reps
-
4
Leg Extension
6
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Barbell Abs Roll
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
80%
2
Romanian Deadlift (Dumbbell)
6
8-12 reps
-
3
Lying Leg Curl
6
8-12 reps
-
4
Leg Extension
6
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Barbell Abs Roll
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
80%
2
Incline Bench Press (Dumbbell)
6
8-12 reps
-
3
Decline Bench Press (Dumbbell)
6
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Jam Press
4
8-12 reps
-
7
Rolling Tricep Extension (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
80%
2
Incline Bench Press (Dumbbell)
6
8-12 reps
-
3
Decline Bench Press (Dumbbell)
6
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Jam Press
4
8-12 reps
-
7
Rolling Tricep Extension (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
80%
2
Incline Bench Press (Dumbbell)
6
8-12 reps
-
3
Decline Bench Press (Dumbbell)
6
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Jam Press
4
8-12 reps
-
7
Rolling Tricep Extension (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
80%
2
Incline Bench Press (Dumbbell)
6
8-12 reps
-
3
Decline Bench Press (Dumbbell)
6
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Jam Press
4
8-12 reps
-
7
Rolling Tricep Extension (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
80%
2
Incline Bench Press (Dumbbell)
6
8-12 reps
-
3
Decline Bench Press (Dumbbell)
6
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Jam Press
4
8-12 reps
-
7
Rolling Tricep Extension (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
80%
2
Incline Bench Press (Dumbbell)
6
8-12 reps
-
3
Decline Bench Press (Dumbbell)
6
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Jam Press
4
8-12 reps
-
7
Rolling Tricep Extension (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
80%
2
Incline Bench Press (Dumbbell)
6
8-12 reps
-
3
Decline Bench Press (Dumbbell)
6
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Jam Press
4
8-12 reps
-
7
Rolling Tricep Extension (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
80%
2
Incline Bench Press (Dumbbell)
6
8-12 reps
-
3
Decline Bench Press (Dumbbell)
6
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Jam Press
4
8-12 reps
-
7
Rolling Tricep Extension (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
80%
2
Incline Bench Press (Dumbbell)
6
8-12 reps
-
3
Decline Bench Press (Dumbbell)
6
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Jam Press
4
8-12 reps
-
7
Rolling Tricep Extension (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
80%
2
Incline Bench Press (Dumbbell)
6
8-12 reps
-
3
Decline Bench Press (Dumbbell)
6
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Jam Press
4
8-12 reps
-
7
Rolling Tricep Extension (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
80%
2
Incline Bench Press (Dumbbell)
6
8-12 reps
-
3
Decline Bench Press (Dumbbell)
6
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Jam Press
4
8-12 reps
-
7
Rolling Tricep Extension (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
80%
2
Incline Bench Press (Dumbbell)
6
8-12 reps
-
3
Decline Bench Press (Dumbbell)
6
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Jam Press
4
8-12 reps
-
7
Rolling Tricep Extension (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
80%
2
Seated Row (Machine)
6
8-12 reps
-
3
Single Arm Row (Cable)
4
8-12 reps
-
4
Lat Pulldown
6
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Pull-Up (Bodyweight)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
80%
2
Seated Row (Machine)
6
8-12 reps
-
3
Single Arm Row (Cable)
4
8-12 reps
-
4
Lat Pulldown
6
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Pull-Up (Bodyweight)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
80%
2
Seated Row (Machine)
6
8-12 reps
-
3
Single Arm Row (Cable)
4
8-12 reps
-
4
Lat Pulldown
6
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Pull-Up (Bodyweight)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
80%
2
Seated Row (Machine)
6
8-12 reps
-
3
Single Arm Row (Cable)
4
8-12 reps
-
4
Lat Pulldown
6
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Pull-Up (Bodyweight)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
80%
2
Seated Row (Machine)
6
8-12 reps
-
3
Single Arm Row (Cable)
4
8-12 reps
-
4
Lat Pulldown
6
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Pull-Up (Bodyweight)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
80%
2
Seated Row (Machine)
6
8-12 reps
-
3
Single Arm Row (Cable)
4
8-12 reps
-
4
Lat Pulldown
6
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Pull-Up (Bodyweight)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
80%
2
Seated Row (Machine)
6
8-12 reps
-
3
Single Arm Row (Cable)
4
8-12 reps
-
4
Lat Pulldown
6
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Pull-Up (Bodyweight)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
80%
2
Seated Row (Machine)
6
8-12 reps
-
3
Single Arm Row (Cable)
4
8-12 reps
-
4
Lat Pulldown
6
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Pull-Up (Bodyweight)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
80%
2
Seated Row (Machine)
6
8-12 reps
-
3
Single Arm Row (Cable)
4
8-12 reps
-
4
Lat Pulldown
6
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Pull-Up (Bodyweight)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
80%
2
Seated Row (Machine)
6
8-12 reps
-
3
Single Arm Row (Cable)
4
8-12 reps
-
4
Lat Pulldown
6
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Pull-Up (Bodyweight)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
80%
2
Seated Row (Machine)
6
8-12 reps
-
3
Single Arm Row (Cable)
4
8-12 reps
-
4
Lat Pulldown
6
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Pull-Up (Bodyweight)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
80%
2
Seated Row (Machine)
6
8-12 reps
-
3
Single Arm Row (Cable)
4
8-12 reps
-
4
Lat Pulldown
6
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Pull-Up (Bodyweight)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
8-12 reps
-
2
Goblet Squat
6
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
8-12 reps
-
2
Goblet Squat
6
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
8-12 reps
-
2
Goblet Squat
6
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
8-12 reps
-
2
Goblet Squat
6
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
8-12 reps
-
2
Goblet Squat
6
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
8-12 reps
-
2
Goblet Squat
6
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
8-12 reps
-
2
Goblet Squat
6
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
8-12 reps
-
2
Goblet Squat
6
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
8-12 reps
-
2
Goblet Squat
6
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
8-12 reps
-
2
Goblet Squat
6
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
8-12 reps
-
2
Goblet Squat
6
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
8-12 reps
-
2
Goblet Squat
6
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
6-12 reps
-
2
Seated Military Press (Barbell)
4
8-12 reps
-
3
Close Grip Bench Press (Smith Machine)
4
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Chest Fly (Cable)
6
8-12 reps
-
6
Rear Delt Fly (Cable)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
6-12 reps
-
2
Seated Military Press (Barbell)
4
8-12 reps
-
3
Close Grip Bench Press (Smith Machine)
4
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Chest Fly (Cable)
6
8-12 reps
-
6
Rear Delt Fly (Cable)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
6-12 reps
-
2
Seated Military Press (Barbell)
4
8-12 reps
-
3
Close Grip Bench Press (Smith Machine)
4
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Chest Fly (Cable)
6
8-12 reps
-
6
Rear Delt Fly (Cable)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
6-12 reps
-
2
Seated Military Press (Barbell)
4
8-12 reps
-
3
Close Grip Bench Press (Smith Machine)
4
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Chest Fly (Cable)
6
8-12 reps
-
6
Rear Delt Fly (Cable)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
6-12 reps
-
2
Seated Military Press (Barbell)
4
8-12 reps
-
3
Close Grip Bench Press (Smith Machine)
4
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Chest Fly (Cable)
6
8-12 reps
-
6
Rear Delt Fly (Cable)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
6-12 reps
-
2
Seated Military Press (Barbell)
4
8-12 reps
-
3
Close Grip Bench Press (Smith Machine)
4
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Chest Fly (Cable)
6
8-12 reps
-
6
Rear Delt Fly (Cable)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
6-12 reps
-
2
Seated Military Press (Barbell)
4
8-12 reps
-
3
Close Grip Bench Press (Smith Machine)
4
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Chest Fly (Cable)
6
8-12 reps
-
6
Rear Delt Fly (Cable)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
6-12 reps
-
2
Seated Military Press (Barbell)
4
8-12 reps
-
3
Close Grip Bench Press (Smith Machine)
4
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Chest Fly (Cable)
6
8-12 reps
-
6
Rear Delt Fly (Cable)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
6-12 reps
-
2
Seated Military Press (Barbell)
4
8-12 reps
-
3
Close Grip Bench Press (Smith Machine)
4
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Chest Fly (Cable)
6
8-12 reps
-
6
Rear Delt Fly (Cable)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
6-12 reps
-
2
Seated Military Press (Barbell)
4
8-12 reps
-
3
Close Grip Bench Press (Smith Machine)
4
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Chest Fly (Cable)
6
8-12 reps
-
6
Rear Delt Fly (Cable)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
6-12 reps
-
2
Seated Military Press (Barbell)
4
8-12 reps
-
3
Close Grip Bench Press (Smith Machine)
4
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Chest Fly (Cable)
6
8-12 reps
-
6
Rear Delt Fly (Cable)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
6-12 reps
-
2
Seated Military Press (Barbell)
4
8-12 reps
-
3
Close Grip Bench Press (Smith Machine)
4
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Chest Fly (Cable)
6
8-12 reps
-
6
Rear Delt Fly (Cable)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
6
8-12 reps
-
2
Single Arm Landmine Row
4
6-12 reps
-
3
Calf Machine Shrugs
4
15-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
7
Chin-Up (Bodyweight)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
6
8-12 reps
-
2
Single Arm Landmine Row
4
6-12 reps
-
3
Calf Machine Shrugs
4
15-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
7
Chin-Up (Bodyweight)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
6
8-12 reps
-
2
Single Arm Landmine Row
4
6-12 reps
-
3
Calf Machine Shrugs
4
15-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
7
Chin-Up (Bodyweight)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
6
8-12 reps
-
2
Single Arm Landmine Row
4
6-12 reps
-
3
Calf Machine Shrugs
4
15-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
7
Chin-Up (Bodyweight)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
6
8-12 reps
-
2
Single Arm Landmine Row
4
6-12 reps
-
3
Calf Machine Shrugs
4
15-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
7
Chin-Up (Bodyweight)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
6
8-12 reps
-
2
Single Arm Landmine Row
4
6-12 reps
-
3
Calf Machine Shrugs
4
15-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
7
Chin-Up (Bodyweight)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
6
8-12 reps
-
2
Single Arm Landmine Row
4
6-12 reps
-
3
Calf Machine Shrugs
4
15-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
7
Chin-Up (Bodyweight)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
6
8-12 reps
-
2
Single Arm Landmine Row
4
6-12 reps
-
3
Calf Machine Shrugs
4
15-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
7
Chin-Up (Bodyweight)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
6
8-12 reps
-
2
Single Arm Landmine Row
4
6-12 reps
-
3
Calf Machine Shrugs
4
15-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
7
Chin-Up (Bodyweight)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
6
8-12 reps
-
2
Single Arm Landmine Row
4
6-12 reps
-
3
Calf Machine Shrugs
4
15-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
7
Chin-Up (Bodyweight)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
6
8-12 reps
-
2
Single Arm Landmine Row
4
6-12 reps
-
3
Calf Machine Shrugs
4
15-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
7
Chin-Up (Bodyweight)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
6
8-12 reps
-
2
Single Arm Landmine Row
4
6-12 reps
-
3
Calf Machine Shrugs
4
15-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
7
Chin-Up (Bodyweight)
3
6-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
8 Sets
3 Reps
80%
2
Romanian Deadlift (Dumbbell)
6 Sets
8-12 Reps
-
3
Lying Leg Curl
6 Sets
8-12 Reps
-
4
Leg Extension
6 Sets
8-12 Reps
-
5
Calf Raise (Leg Press)
3 Sets
15-20 Reps
-
6
Cable Crunch
3 Sets
15-20 Reps
-
7
Barbell Abs Roll
3 Sets
15-20 Reps
-
Day 2
1
Bench Press (Barbell)
8 Sets
3 Reps
80%
2
Incline Bench Press (Dumbbell)
6 Sets
8-12 Reps
-
3
Decline Bench Press (Dumbbell)
6 Sets
8-12 Reps
-
4
Front Raise
4 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
6
Jam Press
4 Sets
8-12 Reps
-
7
Rolling Tricep Extension (Dumbbell)
4 Sets
8-12 Reps
-
Day 3
1
Deadlift (Barbell)
8 Sets
3 Reps
80%
2
Seated Row (Machine)
6 Sets
8-12 Reps
-
3
Single Arm Row (Cable)
4 Sets
8-12 Reps
-
4
Lat Pulldown
6 Sets
8-12 Reps
-
5
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
-
6
Hammer Curl (Dumbbell)
4 Sets
8-12 Reps
-
7
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
-
Day 4
1
Leg Press (45 Degrees)
6 Sets
8-12 Reps
-
2
Goblet Squat
6 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
-
4
Leg Extension
4 Sets
8-12 Reps
-
5
Leg Curl
4 Sets
8-12 Reps
-
6
Calf Raise (Leg Press)
3 Sets
15-20 Reps
-
Day 5
1
Incline Bench Press (Barbell)
6 Sets
6-12 Reps
-
2
Seated Military Press (Barbell)
4 Sets
8-12 Reps
-
3
Close Grip Bench Press (Smith Machine)
4 Sets
8-12 Reps
-
4
Lateral Raise (Machine)
4 Sets
8-12 Reps
-
5
Chest Fly (Cable)
6 Sets
8-12 Reps
-
6
Rear Delt Fly (Cable)
4 Sets
8-12 Reps
-
7
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
8
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
-
Day 6
1
T-Bar Row
6 Sets
8-12 Reps
-
2
Single Arm Landmine Row
4 Sets
6-12 Reps
-
3
Calf Machine Shrugs
4 Sets
15-20 Reps
-
4
Bicep Curl (Barbell)
4 Sets
8-12 Reps
-
5
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
-
6
Hammer Curl (Cable)
4 Sets
8-12 Reps
-
7
Chin-Up (Bodyweight)
3 Sets
6-12 Reps
-
Day 7
1
Cardio
1 Set
60 mins
-
2
Stretching
1 Set
30 mins
-