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Anterior x Posterior Split

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Program Description

Fun 4 Day Body building Anterior Posterior Split while focusing on upper body

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 06, 2026 03:14
  • Last Edited
    Jan 06, 2026 03:31
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.5%
Triceps
10.9%
Biceps
10%
Front Delts
10%
Middle Delts
9.1%
Chest
9.1%
Lats
5.4%
Rear Delts
5.4%
Hamstrings
5.4%
Calves
5.4%
Quadriceps
5.4%
Abs
5.4%
Forearms
4%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Fly (Cable)
2
8 reps
-
3
Lateral Raise (Cable)
2
8 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5
Preacher Curl (Machine)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
7
Leg Extension
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug (Chest Supported)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Rear Delt Fly (Machine)
2
8 reps
-
4
Overhead Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Leg Curl
3
8 reps
-
7
Standing Calf Raise
3
8 reps
-
Week 1
1 / 18 Weeks
Day 2
1
Kelso Shrug (Chest Supported)
3 Sets
8 Reps
-
2
Lat Pulldown
3 Sets
8 Reps
-
3
Rear Delt Fly (Machine)
2 Sets
8 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
-
5
Tricep Extension (Cable)
2 Sets
8 Reps
-
6
Leg Curl
3 Sets
8 Reps
-
7
Standing Calf Raise
3 Sets
8 Reps
-
Day 1
1
Chest Fly (Machine)
3 Sets
8 Reps
-
2
Chest Fly (Cable)
2 Sets
8 Reps
-
3
Lateral Raise (Cable)
2 Sets
8 Reps
-
4
Shoulder Press (Machine)
2 Sets
8 Reps
-
5
Preacher Curl (Machine)
2 Sets
8 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
8 Reps
-
7
Leg Extension
3 Sets
8 Reps
-
8
Cable Crunch
3 Sets
8 Reps
-
Day 3
1
Chest Fly (Machine)
3 Sets
8 Reps
-
2
Chest Fly (Cable)
2 Sets
8 Reps
-
3
Lateral Raise (Cable)
2 Sets
8 Reps
-
4
Shoulder Press (Machine)
2 Sets
8 Reps
-
5
Preacher Curl (Machine)
2 Sets
8 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
8 Reps
-
7
Leg Extension
3 Sets
8 Reps
-
8
Cable Crunch
3 Sets
8 Reps
-
Day 4
1
Kelso Shrug (Chest Supported)
3 Sets
8 Reps
-
2
Lat Pulldown
3 Sets
8 Reps
-
3
Rear Delt Fly (Machine)
2 Sets
8 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
-
5
Tricep Extension (Cable)
2 Sets
8 Reps
-
6
Leg Curl
3 Sets
8 Reps
-
7
Standing Calf Raise
3 Sets
8 Reps
-