program poster

Flex Wheeler Bro Split Hypertrophy

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Written by Flex Wheeler
Published on Aug 29, 2024
410 athletes joined

Build Golden Era muscle mass with this workout program the legend himself used.

4.46
(7 ratings)

PROGRAM DESCRIPTION

Flex Wheeler is a retired American professional bodybuilder renowned for his aesthetic physique and symmetry. He gained fame in the 1990s as one of the most successful and influential bodybuilders of his era, winning the Arnold Classic four times (1993, 1997, 1998, and 2000).

Wheeler was known for his muscle definition, proportion, and posing style, earning him the nickname "The Sultan of Symmetry." Despite facing significant challenges, including a near-fatal car accident in 1994 and kidney issues that led to a kidney transplant, Wheeler's impact on the bodybuilding world remains profound.

Flex Wheeler Online Coaching:
Flex provides online coaching for beginners to advanced lifters, offering personalized training and diet guidance to help you build muscle, lose fat, achieve body recomposition, or live a healthier lifestyle. For more details, visit flexwheelercoaching.com.

Flex Wheeler is often considered one of the greatest bodybuilders never to have won the Mr. Olympia title. After retiring, he became involved in coaching, motivational speaking, and promoting bodybuilding and fitness.

Flex Wheeler's hypertrophy workout program is centered around a blend of intensity, volume, and precision to sculpt his famously symmetrical and aesthetically pleasing physique. He emphasizes the importance of mind-muscle connection, focusing on the quality of each contraction rather than just moving heavy weights. Wheeler himself often used moderate to heavy weights with controlled movements, performing higher repetitions to achieve a deep muscle pump.

His training split typically included working each muscle group once per week, with an emphasis on isolation exercises to refine his muscle shape and detail. Wheeler also incorporated various angles and techniques to target different muscle fibers and enhance muscle growth. Flex's approach was highly individualized, focusing on maintaining balance and symmetry, which contributed to his reputation as one of the most aesthetically gifted bodybuilders of all time.

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PROGRAM OVERVIEW

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Days Per Week
    6 days
  • Time Per Workout
    60 minutes
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.4%
Front Delts
10.4%
Upper Back
9.7%
Triceps
9.4%
Hamstrings
8.7%
Middle Delts
8.4%
Chest
8.4%
Lats
7.4%
Glutes
6.7%
Rear Delts
6.4%
Biceps
5.7%
Adductors
2%
Abs
1.3%
Abductors
0.7%
Forearms
0.7%
Lower Back
0.7%
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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
Squat (Barbell)
4
12 reps
-
2
Leg Press
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Seated Hamstring Curl
4
12 reps
-
5
Walking Lunge
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
5
Walking Lunge
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Seated Hamstring Curl
4
8 reps
-
5
Walking Lunge
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Seated Hamstring Curl
4
12 reps
-
5
Walking Lunge
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
5
Walking Lunge
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Seated Hamstring Curl
4
8 reps
-
5
Walking Lunge
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Seated Hamstring Curl
4
12 reps
-
5
Walking Lunge
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
5
Walking Lunge
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Seated Hamstring Curl
4
8 reps
-
5
Walking Lunge
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Seated Hamstring Curl
4
12 reps
-
5
Walking Lunge
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
5
Walking Lunge
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Seated Hamstring Curl
4
8 reps
-
5
Walking Lunge
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
-
2
Lat Pulldown (Close Grip)
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Straight Arm Pulldown
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
-
2
Lat Pulldown (Close Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Straight Arm Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Lat Pulldown (Close Grip)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Straight Arm Pulldown
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
-
2
Lat Pulldown (Close Grip)
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Straight Arm Pulldown
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
-
2
Lat Pulldown (Close Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Straight Arm Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Lat Pulldown (Close Grip)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Straight Arm Pulldown
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
-
2
Lat Pulldown (Close Grip)
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Straight Arm Pulldown
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
-
2
Lat Pulldown (Close Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Straight Arm Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Lat Pulldown (Close Grip)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Straight Arm Pulldown
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
-
2
Lat Pulldown (Close Grip)
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Straight Arm Pulldown
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
-
2
Lat Pulldown (Close Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Straight Arm Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Lat Pulldown (Close Grip)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Straight Arm Pulldown
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
12 reps
-
2
Upright Row (Barbell)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Overhead Tricep Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
10 reps
-
2
Upright Row (Barbell)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Tricep Pushdown (Cable)
4
10 reps
-
6
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
8 reps
-
2
Upright Row (Barbell)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Single Arm Overhead Tricep Extension
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
12 reps
-
2
Upright Row (Barbell)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Overhead Tricep Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
10 reps
-
2
Upright Row (Barbell)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Tricep Pushdown (Cable)
4
10 reps
-
6
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
8 reps
-
2
Upright Row (Barbell)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Single Arm Overhead Tricep Extension
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
12 reps
-
2
Upright Row (Barbell)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Overhead Tricep Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
10 reps
-
2
Upright Row (Barbell)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Tricep Pushdown (Cable)
4
10 reps
-
6
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
8 reps
-
2
Upright Row (Barbell)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Single Arm Overhead Tricep Extension
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
12 reps
-
2
Upright Row (Barbell)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Overhead Tricep Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
10 reps
-
2
Upright Row (Barbell)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Tricep Pushdown (Cable)
4
10 reps
-
6
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
8 reps
-
2
Upright Row (Barbell)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Single Arm Overhead Tricep Extension
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Press
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Seated Hamstring Curl
4
12 reps
-
5
Walking Lunge
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
5
Walking Lunge
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Seated Hamstring Curl
4
8 reps
-
5
Walking Lunge
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Press
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Seated Hamstring Curl
4
12 reps
-
5
Walking Lunge
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
5
Walking Lunge
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Seated Hamstring Curl
4
8 reps
-
5
Walking Lunge
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Press
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Seated Hamstring Curl
4
12 reps
-
5
Walking Lunge
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
5
Walking Lunge
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Seated Hamstring Curl
4
8 reps
-
5
Walking Lunge
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Press
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Seated Hamstring Curl
4
12 reps
-
5
Walking Lunge
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
5
Walking Lunge
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Seated Hamstring Curl
4
8 reps
-
5
Walking Lunge
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Incline Chest Press (Machine)
4
12 reps
-
5
Chest Fly (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Incline Chest Press (Machine)
4
10 reps
-
5
Chest Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Chest Press (Machine)
4
8 reps
-
4
Incline Chest Press (Machine)
4
8 reps
-
5
Chest Fly (Cable)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Incline Chest Press (Machine)
4
12 reps
-
5
Chest Fly (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Incline Chest Press (Machine)
4
10 reps
-
5
Chest Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Chest Press (Machine)
4
8 reps
-
4
Incline Chest Press (Machine)
4
8 reps
-
5
Chest Fly (Cable)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Incline Chest Press (Machine)
4
12 reps
-
5
Chest Fly (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Incline Chest Press (Machine)
4
10 reps
-
5
Chest Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Chest Press (Machine)
4
8 reps
-
4
Incline Chest Press (Machine)
4
8 reps
-
5
Chest Fly (Cable)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Incline Chest Press (Machine)
4
12 reps
-
5
Chest Fly (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Incline Chest Press (Machine)
4
10 reps
-
5
Chest Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Chest Press (Machine)
4
8 reps
-
4
Incline Chest Press (Machine)
4
8 reps
-
5
Chest Fly (Cable)
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
4
12 reps
-
2
Face Pull
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Lateral Raise (Machine)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Incline Curl (Dumbbell)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
4
10 reps
-
2
Face Pull
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Lateral Raise (Machine)
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
4
8 reps
-
2
Face Pull
4
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Machine)
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Incline Curl (Dumbbell)
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
4
12 reps
-
2
Face Pull
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Lateral Raise (Machine)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Incline Curl (Dumbbell)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
4
10 reps
-
2
Face Pull
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Lateral Raise (Machine)
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
4
8 reps
-
2
Face Pull
4
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Machine)
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Incline Curl (Dumbbell)
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
4
12 reps
-
2
Face Pull
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Lateral Raise (Machine)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Incline Curl (Dumbbell)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
4
10 reps
-
2
Face Pull
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Lateral Raise (Machine)
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
4
8 reps
-
2
Face Pull
4
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Machine)
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Incline Curl (Dumbbell)
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
4
12 reps
-
2
Face Pull
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Lateral Raise (Machine)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Incline Curl (Dumbbell)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
4
10 reps
-
2
Face Pull
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Lateral Raise (Machine)
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
4
8 reps
-
2
Face Pull
4
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Machine)
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Incline Curl (Dumbbell)
4
8 reps
-
WHAT PEOPLE ARE SAYING(7 ratings)
Only ratings with written feedback are displayed here.
4.46 / 5
Kyle P.Age 30, Man
7 days ago
5 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great program for getting back into working out. Hit all the basics i wanted.
Yogesh B.Age 33, Man
12 days ago
7 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
Marginal modifications
Awesome exercises in this program guys
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