logo
BoostcampPNG

Big Daddy Hypertrophy and Strength

by Kenny E
14 athletes joined
5.0
(1 rating)

Program Description

This program is designed to make you big and strong. Lift hard, eat big, and grow. -Take a rest day after each workout day -Take every last set of each exercise to total failure -Incorporate rest pause after failure on all last sets of each exercise -when you hit all reps of each set, add more weight on the next workout -EAT

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 16, 2024 08:13
  • Last Edited
    Jun 18, 2025 08:38

Summary

Unleash your potential with the Big Daddy Hypertrophy and Strength program! Over 12 weeks, this three-day-a-week regimen combines targeted strength training and hypertrophy techniques to maximize muscle growth and power. Each session includes a variety of exercises, from dumbbell bench presses to cable supersets, ensuring a comprehensive approach to building strength and size. Get ready to transform your physique and elevate your lifting game with a structured plan designed for serious results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.3%
Upper Back
10.2%
Quadriceps
9.5%
Chest
9.5%
Biceps
9.2%
Front Delts
8.7%
Middle Delts
7%
Lats
6.8%
Hamstrings
6.6%
Abs
6.1%
Glutes
5.1%
Calves
4.1%
Rear Delts
3.3%
Forearms
1.2%
Adductors
0.9%
Lower Back
0.8%
Abductors
0.5%
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
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
Deadlift (Barbell)
1
2
8 reps
5 reps
-
-
2
Incline Bench Press (Barbell)
1
2
8 reps
5 reps
-
-
3
Leg Press (45 Degrees)
1
2
8 reps
5 reps
-
-
4
Standing Calf Raise
1
1
1
12 reps
8 reps
5 reps
-
-
-
5
Bicep Curl (Barbell)
1
2
8 reps
5 reps
-
-
6
Lying Tricep Extension (Barbell)
1
2
8 reps
5 reps
-
-
7
Lateral Raise (Dumbbell)
1
2
8 reps
5 reps
-
-
8
Pull-Up (Bodyweight)
2
10 reps
-
9
Sit Up
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
5 reps
-
-
2
Incline Bench Press (Barbell)
1
2
8 reps
5 reps
-
-
3
Leg Press (45 Degrees)
1
2
8 reps
5 reps
-
-
4
Standing Calf Raise
1
1
1
12 reps
8 reps
5 reps
-
-
-
5
Bicep Curl (Barbell)
1
2
8 reps
5 reps
-
-
6
Lying Tricep Extension (Barbell)
1
2
8 reps
5 reps
-
-
7
Lateral Raise (Dumbbell)
1
2
8 reps
5 reps
-
-
8
Pull-Up (Bodyweight)
2
10 reps
-
9
Sit Up
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
5 reps
-
-
2
Incline Bench Press (Barbell)
1
2
8 reps
5 reps
-
-
3
Leg Press (45 Degrees)
1
2
8 reps
5 reps
-
-
4
Standing Calf Raise
1
1
1
12 reps
8 reps
5 reps
-
-
-
5
Bicep Curl (Barbell)
1
2
8 reps
5 reps
-
-
6
Lying Tricep Extension (Barbell)
1
2
8 reps
5 reps
-
-
7
Lateral Raise (Dumbbell)
1
2
8 reps
5 reps
-
-
8
Pull-Up (Bodyweight)
2
10 reps
-
9
Sit Up
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
5 reps
-
-
2
Incline Bench Press (Barbell)
1
2
8 reps
5 reps
-
-
3
Leg Press (45 Degrees)
1
2
8 reps
5 reps
-
-
4
Standing Calf Raise
1
1
1
12 reps
8 reps
5 reps
-
-
-
5
Bicep Curl (Barbell)
1
2
8 reps
5 reps
-
-
6
Lying Tricep Extension (Barbell)
1
2
8 reps
5 reps
-
-
7
Lateral Raise (Dumbbell)
1
2
8 reps
5 reps
-
-
8
Pull-Up (Bodyweight)
2
10 reps
-
9
Sit Up
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
5 reps
-
-
2
Incline Bench Press (Barbell)
1
2
8 reps
5 reps
-
-
3
Leg Press (45 Degrees)
1
2
8 reps
5 reps
-
-
4
Standing Calf Raise
1
1
1
12 reps
8 reps
5 reps
-
-
-
5
Bicep Curl (Barbell)
1
2
8 reps
5 reps
-
-
6
Lying Tricep Extension (Barbell)
1
2
8 reps
5 reps
-
-
7
Lateral Raise (Dumbbell)
1
2
8 reps
5 reps
-
-
8
Pull-Up (Bodyweight)
2
10 reps
-
9
Sit Up
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
5 reps
-
-
2
Incline Bench Press (Barbell)
1
2
8 reps
5 reps
-
-
3
Leg Press (45 Degrees)
1
2
8 reps
5 reps
-
-
4
Standing Calf Raise
1
1
1
12 reps
8 reps
5 reps
-
-
-
5
Bicep Curl (Barbell)
1
2
8 reps
5 reps
-
-
6
Lying Tricep Extension (Barbell)
1
2
8 reps
5 reps
-
-
7
Lateral Raise (Dumbbell)
1
2
8 reps
5 reps
-
-
8
Pull-Up (Bodyweight)
2
10 reps
-
9
Sit Up
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
5 reps
-
-
2
Incline Bench Press (Barbell)
1
2
8 reps
5 reps
-
-
3
Leg Press (45 Degrees)
1
2
8 reps
5 reps
-
-
4
Standing Calf Raise
1
1
1
12 reps
8 reps
5 reps
-
-
-
5
Bicep Curl (Barbell)
1
2
8 reps
5 reps
-
-
6
Lying Tricep Extension (Barbell)
1
2
8 reps
5 reps
-
-
7
Lateral Raise (Dumbbell)
1
2
8 reps
5 reps
-
-
8
Pull-Up (Bodyweight)
2
10 reps
-
9
Sit Up
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
5 reps
-
-
2
Incline Bench Press (Barbell)
1
2
8 reps
5 reps
-
-
3
Leg Press (45 Degrees)
1
2
8 reps
5 reps
-
-
4
Standing Calf Raise
1
1
1
12 reps
8 reps
5 reps
-
-
-
5
Bicep Curl (Barbell)
1
2
8 reps
5 reps
-
-
6
Lying Tricep Extension (Barbell)
1
2
8 reps
5 reps
-
-
7
Lateral Raise (Dumbbell)
1
2
8 reps
5 reps
-
-
8
Pull-Up (Bodyweight)
2
10 reps
-
9
Sit Up
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
5 reps
-
-
2
Incline Bench Press (Barbell)
1
2
8 reps
5 reps
-
-
3
Leg Press (45 Degrees)
1
2
8 reps
5 reps
-
-
4
Standing Calf Raise
1
1
1
12 reps
8 reps
5 reps
-
-
-
5
Bicep Curl (Barbell)
1
2
8 reps
5 reps
-
-
6
Lying Tricep Extension (Barbell)
1
2
8 reps
5 reps
-
-
7
Lateral Raise (Dumbbell)
1
2
8 reps
5 reps
-
-
8
Pull-Up (Bodyweight)
2
10 reps
-
9
Sit Up
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
5 reps
-
-
2
Incline Bench Press (Barbell)
1
2
8 reps
5 reps
-
-
3
Leg Press (45 Degrees)
1
2
8 reps
5 reps
-
-
4
Standing Calf Raise
1
1
1
12 reps
8 reps
5 reps
-
-
-
5
Bicep Curl (Barbell)
1
2
8 reps
5 reps
-
-
6
Lying Tricep Extension (Barbell)
1
2
8 reps
5 reps
-
-
7
Lateral Raise (Dumbbell)
1
2
8 reps
5 reps
-
-
8
Pull-Up (Bodyweight)
2
10 reps
-
9
Sit Up
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
5 reps
-
-
2
Incline Bench Press (Barbell)
1
2
8 reps
5 reps
-
-
3
Leg Press (45 Degrees)
1
2
8 reps
5 reps
-
-
4
Standing Calf Raise
1
1
1
12 reps
8 reps
5 reps
-
-
-
5
Bicep Curl (Barbell)
1
2
8 reps
5 reps
-
-
6
Lying Tricep Extension (Barbell)
1
2
8 reps
5 reps
-
-
7
Lateral Raise (Dumbbell)
1
2
8 reps
5 reps
-
-
8
Pull-Up (Bodyweight)
2
10 reps
-
9
Sit Up
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
5 reps
-
-
2
Incline Bench Press (Barbell)
1
2
8 reps
5 reps
-
-
3
Leg Press (45 Degrees)
1
2
8 reps
5 reps
-
-
4
Standing Calf Raise
1
1
1
12 reps
8 reps
5 reps
-
-
-
5
Bicep Curl (Barbell)
1
2
8 reps
5 reps
-
-
6
Lying Tricep Extension (Barbell)
1
2
8 reps
5 reps
-
-
7
Lateral Raise (Dumbbell)
1
2
8 reps
5 reps
-
-
8
Pull-Up (Bodyweight)
2
10 reps
-
9
Sit Up
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
20 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
20 reps
-
6
Hip Abductor (Machine)
1
20 reps
-
7
Hip Adductor (Machine)
1
20 reps
-
8
Standing Calf Raise
3
20 reps
-
9
Bicep Curl (Dumbbell)
3
20 reps
-
10
Overhead Tricep Extension (Cable)
3
20 reps
-
11
One Arm Lateral Raise (Cable)
3
20 reps
-
12
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
20 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Overhead Tricep Extension (Cable)
3
20 reps
-
9
One Arm Lateral Raise (Cable)
3
20 reps
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
20 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Overhead Tricep Extension (Cable)
3
20 reps
-
9
One Arm Lateral Raise (Cable)
3
20 reps
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
20 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Overhead Tricep Extension (Cable)
3
20 reps
-
9
One Arm Lateral Raise (Cable)
3
20 reps
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
20 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Overhead Tricep Extension (Cable)
3
20 reps
-
9
One Arm Lateral Raise (Cable)
3
20 reps
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
20 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Overhead Tricep Extension (Cable)
3
20 reps
-
9
One Arm Lateral Raise (Cable)
3
20 reps
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
20 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Overhead Tricep Extension (Cable)
3
20 reps
-
9
One Arm Lateral Raise (Cable)
3
20 reps
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
20 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Overhead Tricep Extension (Cable)
3
20 reps
-
9
One Arm Lateral Raise (Cable)
3
20 reps
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
20 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Overhead Tricep Extension (Cable)
3
20 reps
-
9
One Arm Lateral Raise (Cable)
3
20 reps
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
20 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Overhead Tricep Extension (Cable)
3
20 reps
-
9
One Arm Lateral Raise (Cable)
3
20 reps
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
20 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Overhead Tricep Extension (Cable)
3
20 reps
-
9
One Arm Lateral Raise (Cable)
3
20 reps
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
20 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Overhead Tricep Extension (Cable)
3
20 reps
-
9
One Arm Lateral Raise (Cable)
3
20 reps
-
10
Hanging Leg Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
12 reps
-
2A
Push Up
3
15 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Goblet Squat
3
12 reps
-
8
Lunge (Dumbbell)
3
12 reps
-
9
Hip Abductor (Machine)
1
12 reps
-
10
Hip Adductor (Machine)
1
12 reps
-
11
Abs Crunch (Bodyweight)
3
15 reps
-
12
Incline Curl (Dumbbell)
3
12 reps
-
13
Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
12 reps
-
2A
Push Up
3
15 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Goblet Squat
3
12 reps
-
8
Lunge (Dumbbell)
3
12 reps
-
9
Abs Crunch (Bodyweight)
3
15 reps
-
10
Incline Curl (Dumbbell)
3
12 reps
-
11
Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
12 reps
-
2A
Push Up
3
15 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Goblet Squat
3
12 reps
-
8
Lunge (Dumbbell)
3
12 reps
-
9
Abs Crunch (Bodyweight)
3
15 reps
-
10
Incline Curl (Dumbbell)
3
12 reps
-
11
Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
12 reps
-
2A
Push Up
3
15 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Goblet Squat
3
12 reps
-
8
Lunge (Dumbbell)
3
12 reps
-
9
Abs Crunch (Bodyweight)
3
15 reps
-
10
Incline Curl (Dumbbell)
3
12 reps
-
11
Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
12 reps
-
2A
Push Up
3
15 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Goblet Squat
3
12 reps
-
8
Lunge (Dumbbell)
3
12 reps
-
9
Abs Crunch (Bodyweight)
3
15 reps
-
10
Incline Curl (Dumbbell)
3
12 reps
-
11
Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
12 reps
-
2A
Push Up
3
15 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Goblet Squat
3
12 reps
-
8
Lunge (Dumbbell)
3
12 reps
-
9
Abs Crunch (Bodyweight)
3
15 reps
-
10
Incline Curl (Dumbbell)
3
12 reps
-
11
Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
12 reps
-
2A
Push Up
3
15 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Goblet Squat
3
12 reps
-
8
Lunge (Dumbbell)
3
12 reps
-
9
Abs Crunch (Bodyweight)
3
15 reps
-
10
Incline Curl (Dumbbell)
3
12 reps
-
11
Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
12 reps
-
2A
Push Up
3
15 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Goblet Squat
3
12 reps
-
8
Lunge (Dumbbell)
3
12 reps
-
9
Abs Crunch (Bodyweight)
3
15 reps
-
10
Incline Curl (Dumbbell)
3
12 reps
-
11
Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
12 reps
-
2A
Push Up
3
15 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Goblet Squat
3
12 reps
-
8
Lunge (Dumbbell)
3
12 reps
-
9
Abs Crunch (Bodyweight)
3
15 reps
-
10
Incline Curl (Dumbbell)
3
12 reps
-
11
Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
12 reps
-
2A
Push Up
3
15 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Goblet Squat
3
12 reps
-
8
Lunge (Dumbbell)
3
12 reps
-
9
Abs Crunch (Bodyweight)
3
15 reps
-
10
Incline Curl (Dumbbell)
3
12 reps
-
11
Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
12 reps
-
2A
Push Up
3
15 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Goblet Squat
3
12 reps
-
8
Lunge (Dumbbell)
3
12 reps
-
9
Abs Crunch (Bodyweight)
3
15 reps
-
10
Incline Curl (Dumbbell)
3
12 reps
-
11
Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
3
12 reps
-
2A
Push Up
3
15 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Goblet Squat
3
12 reps
-
8
Lunge (Dumbbell)
3
12 reps
-
9
Abs Crunch (Bodyweight)
3
15 reps
-
10
Incline Curl (Dumbbell)
3
12 reps
-
11
Dip (Bodyweight)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Dumbbell)
3 Sets
20 Reps
-
2
Seated Row (Cable)
3 Sets
20 Reps
-
3
Lat Pulldown
3 Sets
20 Reps
-
4
Leg Extension
3 Sets
20 Reps
-
5
Leg Curl
3 Sets
20 Reps
-
6
Hip Abductor (Machine)
1 Set
20 Reps
-
7
Hip Adductor (Machine)
1 Set
20 Reps
-
8
Standing Calf Raise
3 Sets
20 Reps
-
9
Bicep Curl (Dumbbell)
3 Sets
20 Reps
-
10
Overhead Tricep Extension (Cable)
3 Sets
20 Reps
-
11
One Arm Lateral Raise (Cable)
3 Sets
20 Reps
-
12
Hanging Leg Raise
2 Sets
20 Reps
-
Day 3
1A
Chest Fly (Cable)
3 Sets
12 Reps
-
2A
Push Up
3 Sets
15 Reps
-
3
Bent Over Row (Barbell)
3 Sets
12 Reps
-
4
Shrug (Dumbbell)
3 Sets
12 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
7
Goblet Squat
3 Sets
12 Reps
-
8
Lunge (Dumbbell)
3 Sets
12 Reps
-
9
Hip Abductor (Machine)
1 Set
12 Reps
-
10
Hip Adductor (Machine)
1 Set
12 Reps
-
11
Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
12
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
13
Dip (Bodyweight)
3 Sets
12 Reps
-
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
8 Reps
5 Reps
-
-
2
Incline Bench Press (Barbell)
1 Set
2 Sets
8 Reps
5 Reps
-
-
3
Leg Press (45 Degrees)
1 Set
2 Sets
8 Reps
5 Reps
-
-
4
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
-
-
-
5
Bicep Curl (Barbell)
1 Set
2 Sets
8 Reps
5 Reps
-
-
6
Lying Tricep Extension (Barbell)
1 Set
2 Sets
8 Reps
5 Reps
-
-
7
Lateral Raise (Dumbbell)
1 Set
2 Sets
8 Reps
5 Reps
-
-
8
Pull-Up (Bodyweight)
2 Sets
10 Reps
-
9
Sit Up
2 Sets
20 Reps
-