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BoostcampPNG

Big Daddy Hypertrophy and Strength

by Kenny E
6 athletes joined

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
    Sep 12, 2024 11:07
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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
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