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Arnold level 1 basic programme encyclopaedia of BB

by Buckley B.
1 athletes joined

Program Description

**Arnold Level 1 Basic Programme: Encyclopaedia of Bodybuilding** Embark on a transformative 5-week journey designed to build foundational strength and muscle through a structured regimen of 30 workouts. This program emphasizes key compound movements, including the bench press, squats, and deadlifts, alongside targeted isolation exercises for comprehensive muscle development. Each session is crafted to push your limits with progressive intensity, ensuring you maximize gains while honing your technique. Perfect for those ready to take their lifting to the next level, this program will equip you with the knowledge and skills to excel in bodybuilding. Get ready to unleash your inner champion!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Muscle & Sculpting, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 21, 2026 09:12
  • Last Edited
    Feb 21, 2026 09:53
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Front Delts
10%
Quadriceps
9.2%
Hamstrings
8.7%
Upper Back
8.2%
Biceps
8.2%
Chest
7.7%
Glutes
6.8%
Abs
6.5%
Middle Delts
6%
Lats
5.1%
Forearms
3.9%
Calves
2.4%
Lower Back
2.2%
Rear Delts
1.2%
Olympic
1%
Adductors
1%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5-10
3
Dumbbell Bench Pullover
4
8 reps
RPE 9.5
4
Wide Grip Pull-Up
5
10 reps
RPE 10
5
Bent Over Row (Dumbbell)
4
8 reps
RPE 9.5
6
Deadlift (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
7
Abs Crunch (Weighted)
4
12 reps
RPE 9
8
Standing Calf Raise
5
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5-10
3
Dumbbell Bench Pullover
4
8 reps
RPE 9.5
4
Wide Grip Pull-Up
5
10 reps
RPE 10
5
Bent Over Row (Dumbbell)
4
8 reps
RPE 9.5
6
Deadlift (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
7
Abs Crunch (Weighted)
4
12 reps
RPE 9
8
Standing Calf Raise
5
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5-10
3
Dumbbell Bench Pullover
4
8 reps
RPE 9.5
4
Wide Grip Pull-Up
5
10 reps
RPE 10
5
Bent Over Row (Dumbbell)
4
8 reps
RPE 9.5
6
Deadlift (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
7
Abs Crunch (Weighted)
4
12 reps
RPE 9
8
Standing Calf Raise
5
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5-10
3
Dumbbell Bench Pullover
4
8 reps
RPE 9.5
4
Wide Grip Pull-Up
5
10 reps
RPE 10
5
Bent Over Row (Dumbbell)
4
8 reps
RPE 9.5
6
Deadlift (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
7
Abs Crunch (Weighted)
4
12 reps
RPE 9
8
Standing Calf Raise
5
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5-10
3
Dumbbell Bench Pullover
4
8 reps
RPE 9.5
4
Wide Grip Pull-Up
5
10 reps
RPE 10
5
Bent Over Row (Dumbbell)
4
8 reps
RPE 9.5
6
Deadlift (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
7
Abs Crunch (Weighted)
4
12 reps
RPE 9
8
Standing Calf Raise
5
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
8 reps
RPE 9.5
2
Lateral Raise (Cable)
4
12 reps
RPE 10
3
Upright Row (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
4
Arnold Press
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (Barbell)
4
12 reps
RPE 10
6
Incline Hammer Curl (Dumbbell)
4
8 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
4
8 reps
RPE 9.5
8
Skull Crusher (Barbell)
4
8 reps
RPE 9.5
9
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9.5
10
Wrist Curls
4
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
8 reps
RPE 9.5
2
Lateral Raise (Cable)
4
12 reps
RPE 10
3
Upright Row (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
4
Arnold Press
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (Barbell)
4
12 reps
RPE 10
6
Incline Hammer Curl (Dumbbell)
4
8 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
4
8 reps
RPE 9.5
8
Skull Crusher (Barbell)
4
8 reps
RPE 9.5
9
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9.5
10
Wrist Curls
4
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
8 reps
RPE 9.5
2
Lateral Raise (Cable)
4
12 reps
RPE 10
3
Upright Row (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
4
Arnold Press
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (Barbell)
4
12 reps
RPE 10
6
Incline Hammer Curl (Dumbbell)
4
8 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
4
8 reps
RPE 9.5
8
Skull Crusher (Barbell)
4
8 reps
RPE 9.5
9
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9.5
10
Wrist Curls
4
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
8 reps
RPE 9.5
2
Lateral Raise (Cable)
4
12 reps
RPE 10
3
Upright Row (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
4
Arnold Press
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (Barbell)
4
12 reps
RPE 10
6
Incline Hammer Curl (Dumbbell)
4
8 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
4
8 reps
RPE 9.5
8
Skull Crusher (Barbell)
4
8 reps
RPE 9.5
9
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9.5
10
Wrist Curls
4
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
8 reps
RPE 9.5
2
Lateral Raise (Cable)
4
12 reps
RPE 10
3
Upright Row (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
4
Arnold Press
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (Barbell)
4
12 reps
RPE 10
6
Incline Hammer Curl (Dumbbell)
4
8 reps
RPE 10
7
Close Grip Bench Press (Smith Machine)
4
8 reps
RPE 9.5
8
Skull Crusher (Barbell)
4
8 reps
RPE 9.5
9
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9.5
10
Wrist Curls
4
8-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9.5
2
Reverse Lunge (Barbell)
4
8-10 reps
RPE 9.5
3
Leg Curl
4
12 reps
RPE 9.5
4
Seated Calf Raise
5
15 reps
RPE 10
5
Stiff Leg Deadlift
4
6 reps
RPE 9.5
6
Leg Extension
4
10 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9.5
2
Reverse Lunge (Barbell)
4
8-10 reps
RPE 9.5
3
Leg Curl
4
12 reps
RPE 9.5
4
Seated Calf Raise
5
15 reps
RPE 10
5
Stiff Leg Deadlift
4
6 reps
RPE 9.5
6
Leg Extension
4
10 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9.5
2
Reverse Lunge (Barbell)
4
8-10 reps
RPE 9.5
3
Leg Curl
4
12 reps
RPE 9.5
4
Seated Calf Raise
5
15 reps
RPE 10
5
Stiff Leg Deadlift
4
6 reps
RPE 9.5
6
Leg Extension
4
10 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9.5
2
Reverse Lunge (Barbell)
4
8-10 reps
RPE 9.5
3
Leg Curl
4
12 reps
RPE 9.5
4
Seated Calf Raise
5
15 reps
RPE 10
5
Stiff Leg Deadlift
4
6 reps
RPE 9.5
6
Leg Extension
4
10 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9.5
2
Reverse Lunge (Barbell)
4
8-10 reps
RPE 9.5
3
Leg Curl
4
12 reps
RPE 9.5
4
Seated Calf Raise
5
15 reps
RPE 10
5
Stiff Leg Deadlift
4
6 reps
RPE 9.5
6
Leg Extension
4
10 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9.5
3
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9.5
4
Wide Grip Lat Pulldown
4
8 reps
RPE 9.5
5
Seated Row (Cable)
4
6 reps
RPE 9.5
6
Deadlift (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 9.5
7
Abs Crunch (Weighted)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9.5
3
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9.5
4
Wide Grip Lat Pulldown
4
8 reps
RPE 9.5
5
Seated Row (Cable)
4
6 reps
RPE 9.5
6
Deadlift (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 9.5
7
Abs Crunch (Weighted)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9.5
3
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9.5
4
Wide Grip Lat Pulldown
4
8 reps
RPE 9.5
5
Seated Row (Cable)
4
6 reps
RPE 9.5
6
Deadlift (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 9.5
7
Abs Crunch (Weighted)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9.5
3
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9.5
4
Wide Grip Lat Pulldown
4
8 reps
RPE 9.5
5
Seated Row (Cable)
4
6 reps
RPE 9.5
6
Deadlift (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 9.5
7
Abs Crunch (Weighted)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9.5
3
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 9.5
4
Wide Grip Lat Pulldown
4
8 reps
RPE 9.5
5
Seated Row (Cable)
4
6 reps
RPE 9.5
6
Deadlift (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 9.5
7
Abs Crunch (Weighted)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 9.5
3
Face Pull
3
12 reps
RPE 9.5
4
Arnold Press
3
10 reps
RPE 9.5
5
Preacher Curl (Machine)
4
8 reps
RPE 10
6
Incline Curl (Dumbbell)
4
12 reps
RPE 9.5
7
Alternating Dumbbell Curl
4
12 reps
RPE 9.5
8
Bench Press (Close Grip)
4
6 reps
RPE 9.5
9
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 9.5
10
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 9.5
3
Face Pull
3
12 reps
RPE 9.5
4
Arnold Press
3
10 reps
RPE 9.5
5
Preacher Curl (Machine)
4
8 reps
RPE 10
6
Incline Curl (Dumbbell)
4
12 reps
RPE 9.5
7
Alternating Dumbbell Curl
4
12 reps
RPE 9.5
8
Bench Press (Close Grip)
4
6 reps
RPE 9.5
9
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 9.5
10
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 9.5
3
Face Pull
3
12 reps
RPE 9.5
4
Arnold Press
3
10 reps
RPE 9.5
5
Preacher Curl (Machine)
4
8 reps
RPE 10
6
Incline Curl (Dumbbell)
4
12 reps
RPE 9.5
7
Alternating Dumbbell Curl
4
12 reps
RPE 9.5
8
Bench Press (Close Grip)
4
6 reps
RPE 9.5
9
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 9.5
10
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 9.5
3
Face Pull
3
12 reps
RPE 9.5
4
Arnold Press
3
10 reps
RPE 9.5
5
Preacher Curl (Machine)
4
8 reps
RPE 10
6
Incline Curl (Dumbbell)
4
12 reps
RPE 9.5
7
Alternating Dumbbell Curl
4
12 reps
RPE 9.5
8
Bench Press (Close Grip)
4
6 reps
RPE 9.5
9
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 9.5
10
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 9.5
3
Face Pull
3
12 reps
RPE 9.5
4
Arnold Press
3
10 reps
RPE 9.5
5
Preacher Curl (Machine)
4
8 reps
RPE 10
6
Incline Curl (Dumbbell)
4
12 reps
RPE 9.5
7
Alternating Dumbbell Curl
4
12 reps
RPE 9.5
8
Bench Press (Close Grip)
4
6 reps
RPE 9.5
9
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 9.5
10
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 10
2
Split Squat (Smith Machine)
4
8 reps
RPE 9.5
3
Leg Curl
4
10 reps
RPE 10
4
Leg Extension
4
8 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 9.5
6
Cable Crunch
4
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 10
2
Split Squat (Smith Machine)
4
8 reps
RPE 9.5
3
Leg Curl
4
10 reps
RPE 10
4
Leg Extension
4
8 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 9.5
6
Cable Crunch
4
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 10
2
Split Squat (Smith Machine)
4
8 reps
RPE 9.5
3
Leg Curl
4
10 reps
RPE 10
4
Leg Extension
4
8 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 9.5
6
Cable Crunch
4
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 10
2
Split Squat (Smith Machine)
4
8 reps
RPE 9.5
3
Leg Curl
4
10 reps
RPE 10
4
Leg Extension
4
8 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 9.5
6
Cable Crunch
4
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 10
2
Split Squat (Smith Machine)
4
8 reps
RPE 9.5
3
Leg Curl
4
10 reps
RPE 10
4
Leg Extension
4
8 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
4
6 reps
RPE 9.5
6
Cable Crunch
4
15 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9
@9.5
@10
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8.5-10
3
Dumbbell Bench Pullover
4 Sets
8 Reps
@9.5
4
Wide Grip Pull-Up
5 Sets
10 Reps
@10
5
Bent Over Row (Dumbbell)
4 Sets
8 Reps
@9.5
6
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
6 Reps
4 Reps
@10
@10
@10
7
Abs Crunch (Weighted)
4 Sets
12 Reps
@9
8
Standing Calf Raise
5 Sets
15 Reps
@9.5
Day 2
1
Clean and Press
4 Sets
8 Reps
@9.5
2
Lateral Raise (Cable)
4 Sets
12 Reps
@10
3
Upright Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
6 Reps
4 Reps
@10
@10
@10
4
Arnold Press
1 Set
1 Set
1 Set
10 Reps
6 Reps
4 Reps
@10
@10
@10
5
Bicep Curl (Barbell)
4 Sets
12 Reps
@10
6
Incline Hammer Curl (Dumbbell)
4 Sets
8 Reps
@10
7
Close Grip Bench Press (Smith Machine)
4 Sets
8 Reps
@9.5
8
Skull Crusher (Barbell)
4 Sets
8 Reps
@9.5
9
Reverse Bicep Curl (EZ Bar)
4 Sets
12 Reps
@9.5
10
Wrist Curls
4 Sets
8-10 Reps
@9.5
Day 3
1
Squat (Barbell)
4 Sets
8-12 Reps
@9.5
2
Reverse Lunge (Barbell)
4 Sets
8-10 Reps
@9.5
3
Leg Curl
4 Sets
12 Reps
@9.5
4
Seated Calf Raise
5 Sets
15 Reps
@10
5
Stiff Leg Deadlift
4 Sets
6 Reps
@9.5
6
Leg Extension
4 Sets
10 Reps
@10
7
Cable Crunch
4 Sets
12 Reps
@10
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
@9.5
2
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@9.5
3
Incline Chest Fly (Dumbbell)
4 Sets
12 Reps
@9.5
4
Wide Grip Lat Pulldown
4 Sets
8 Reps
@9.5
5
Seated Row (Cable)
4 Sets
6 Reps
@9.5
6
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
6 Reps
4 Reps
@9.5
@9.5
@9.5
7
Abs Crunch (Weighted)
4 Sets
12 Reps
@9
Day 5
1
Military Press (Barbell)
3 Sets
8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@9.5
3
Face Pull
3 Sets
12 Reps
@9.5
4
Arnold Press
3 Sets
10 Reps
@9.5
5
Preacher Curl (Machine)
4 Sets
8 Reps
@10
6
Incline Curl (Dumbbell)
4 Sets
12 Reps
@9.5
7
Alternating Dumbbell Curl
4 Sets
12 Reps
@9.5
8
Bench Press (Close Grip)
4 Sets
6 Reps
@9.5
9
V-Handle Tricep Pushdown (Cable)
4 Sets
10 Reps
@9.5
10
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
@9.5
Day 6
1
Pendulum Squat
4 Sets
12 Reps
@10
2
Split Squat (Smith Machine)
4 Sets
8 Reps
@9.5
3
Leg Curl
4 Sets
10 Reps
@10
4
Leg Extension
4 Sets
8 Reps
@9.5
5
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@9.5
6
Cable Crunch
4 Sets
15 Reps
@10