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Bigger Than Your Father

by Lain
2 athletes joined

Program Description

Supplemental to heavy cardio outside of the program, this 4 day split will help you become bigger than your father.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 05, 2025 05:56
  • Last Edited
    Aug 27, 2025 09:40

Summary

Unleash your inner strength with "Bigger Than Your Father," a comprehensive 16-week program designed for dedicated lifters looking to build muscle and enhance overall fitness. Comprising four training days each week, this program features a balanced mix of compound and isolation exercises targeting all major muscle groups, ensuring you achieve a well-rounded physique. Expect to tackle everything from barbell curls to advanced leg movements, all while mastering your form with guided video demonstrations. Get ready to push your limits and redefine your strength!
Muscle Engagement
Front
Back
MuscleSet
Biceps
15.9%
Lats
15.4%
Triceps
13%
Upper Back
12.7%
Abs
11.8%
Chest
7.3%
Quadriceps
4.5%
Front Delts
4.3%
Hamstrings
3.4%
Middle Delts
2.7%
Rear Delts
2.3%
Forearms
2.1%
Glutes
2.1%
Adductors
1.6%
Calves
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
15-20 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Plank
1
1-2 mins
-
5
Hollow Hold
1
1-2 mins
-
6
Lying Leg Raise
3
12-20 reps
-
7
Bicycle Crunch
1
60 reps
-
8
Chest Press (Machine)
3
12 reps
-
9
Pull-Up (Assisted)
3
10-15 reps
-
10
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
15-20 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Plank
1
1-2 mins
-
5
Hollow Hold
1
1-2 mins
-
6
Lying Leg Raise
3
12-20 reps
-
7
Bicycle Crunch
1
60 reps
-
8
Chest Press (Machine)
3
12 reps
-
9
Pull-Up (Assisted)
3
10-15 reps
-
10
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
15-20 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Plank
1
1-2 mins
-
5
Hollow Hold
1
1-2 mins
-
6
Lying Leg Raise
3
12-20 reps
-
7
Bicycle Crunch
1
60 reps
-
8
Chest Press (Machine)
3
12 reps
-
9
Pull-Up (Assisted)
3
10-15 reps
-
10
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
15-20 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Plank
1
1-2 mins
-
5
Hollow Hold
1
1-2 mins
-
6
Lying Leg Raise
3
12-20 reps
-
7
Bicycle Crunch
1
60 reps
-
8
Chest Press (Machine)
3
12 reps
-
9
Pull-Up (Assisted)
3
10-15 reps
-
10
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
15-20 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Plank
1
1-2 mins
-
5
Hollow Hold
1
1-2 mins
-
6
Lying Leg Raise
3
12-20 reps
-
7
Bicycle Crunch
1
60 reps
-
8
Chest Press (Machine)
3
12 reps
-
9
Pull-Up (Assisted)
3
10-15 reps
-
10
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
15-20 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Plank
1
1-2 mins
-
5
Hollow Hold
1
1-2 mins
-
6
Lying Leg Raise
3
12-20 reps
-
7
Bicycle Crunch
1
60 reps
-
8
Chest Press (Machine)
3
12 reps
-
9
Pull-Up (Assisted)
3
10-15 reps
-
10
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
15-20 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Plank
1
1-2 mins
-
5
Hollow Hold
1
1-2 mins
-
6
Lying Leg Raise
3
12-20 reps
-
7
Bicycle Crunch
1
60 reps
-
8
Chest Press (Machine)
3
12 reps
-
9
Pull-Up (Assisted)
3
10-15 reps
-
10
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
15-20 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Plank
1
1-2 mins
-
5
Hollow Hold
1
1-2 mins
-
6
Lying Leg Raise
3
12-20 reps
-
7
Bicycle Crunch
1
60 reps
-
8
Chest Press (Machine)
3
12 reps
-
9
Pull-Up (Assisted)
3
10-15 reps
-
10
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
15-20 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Plank
1
1-2 mins
-
5
Hollow Hold
1
1-2 mins
-
6
Lying Leg Raise
3
12-20 reps
-
7
Bicycle Crunch
1
60 reps
-
8
Chest Press (Machine)
3
12 reps
-
9
Pull-Up (Assisted)
3
10-15 reps
-
10
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
15-20 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Plank
1
1-2 mins
-
5
Hollow Hold
1
1-2 mins
-
6
Lying Leg Raise
3
12-20 reps
-
7
Bicycle Crunch
1
60 reps
-
8
Chest Press (Machine)
3
12 reps
-
9
Pull-Up (Assisted)
3
10-15 reps
-
10
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
15-20 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Plank
1
1-2 mins
-
5
Hollow Hold
1
1-2 mins
-
6
Lying Leg Raise
3
12-20 reps
-
7
Bicycle Crunch
1
60 reps
-
8
Chest Press (Machine)
3
12 reps
-
9
Pull-Up (Assisted)
3
10-15 reps
-
10
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
15-20 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Plank
1
1-2 mins
-
5
Hollow Hold
1
1-2 mins
-
6
Lying Leg Raise
3
12-20 reps
-
7
Bicycle Crunch
1
60 reps
-
8
Chest Press (Machine)
3
12 reps
-
9
Pull-Up (Assisted)
3
10-15 reps
-
10
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
15-20 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Plank
1
1-2 mins
-
5
Hollow Hold
1
1-2 mins
-
6
Lying Leg Raise
3
12-20 reps
-
7
Bicycle Crunch
1
60 reps
-
8
Chest Press (Machine)
3
12 reps
-
9
Pull-Up (Assisted)
3
10-15 reps
-
10
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
15-20 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Plank
1
1-2 mins
-
5
Hollow Hold
1
1-2 mins
-
6
Lying Leg Raise
3
12-20 reps
-
7
Bicycle Crunch
1
60 reps
-
8
Chest Press (Machine)
3
12 reps
-
9
Pull-Up (Assisted)
3
10-15 reps
-
10
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
15-20 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Plank
1
1-2 mins
-
5
Hollow Hold
1
1-2 mins
-
6
Lying Leg Raise
3
12-20 reps
-
7
Bicycle Crunch
1
60 reps
-
8
Chest Press (Machine)
3
12 reps
-
9
Pull-Up (Assisted)
3
10-15 reps
-
10
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
15-20 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Plank
1
1-2 mins
-
5
Hollow Hold
1
1-2 mins
-
6
Lying Leg Raise
3
12-20 reps
-
7
Bicycle Crunch
1
60 reps
-
8
Chest Press (Machine)
3
12 reps
-
9
Pull-Up (Assisted)
3
10-15 reps
-
10
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Sissy Squat
2
20 reps
-
3
Dumbbell Row
2
8 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Lying Leg Curl
2
12-15 reps
-
6
Pullover (Machine)
2
8-12 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Sissy Squat
2
20 reps
-
3
Dumbbell Row
2
8 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Lying Leg Curl
2
12-15 reps
-
6
Pullover (Machine)
2
8-12 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Sissy Squat
2
20 reps
-
3
Dumbbell Row
2
8 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Lying Leg Curl
2
12-15 reps
-
6
Pullover (Machine)
2
8-12 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Sissy Squat
2
20 reps
-
3
Dumbbell Row
2
8 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Lying Leg Curl
2
12-15 reps
-
6
Pullover (Machine)
2
8-12 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Sissy Squat
2
20 reps
-
3
Dumbbell Row
2
8 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Lying Leg Curl
2
12-15 reps
-
6
Pullover (Machine)
2
8-12 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Sissy Squat
2
20 reps
-
3
Dumbbell Row
2
8 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Lying Leg Curl
2
12-15 reps
-
6
Pullover (Machine)
2
8-12 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Sissy Squat
2
20 reps
-
3
Dumbbell Row
2
8 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Lying Leg Curl
2
12-15 reps
-
6
Pullover (Machine)
2
8-12 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Sissy Squat
2
20 reps
-
3
Dumbbell Row
2
8 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Lying Leg Curl
2
12-15 reps
-
6
Pullover (Machine)
2
8-12 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Sissy Squat
2
20 reps
-
3
Dumbbell Row
2
8 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Lying Leg Curl
2
12-15 reps
-
6
Pullover (Machine)
2
8-12 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Sissy Squat
2
20 reps
-
3
Dumbbell Row
2
8 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Lying Leg Curl
2
12-15 reps
-
6
Pullover (Machine)
2
8-12 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Sissy Squat
2
20 reps
-
3
Dumbbell Row
2
8 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Lying Leg Curl
2
12-15 reps
-
6
Pullover (Machine)
2
8-12 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Sissy Squat
2
20 reps
-
3
Dumbbell Row
2
8 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Lying Leg Curl
2
12-15 reps
-
6
Pullover (Machine)
2
8-12 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Sissy Squat
2
20 reps
-
3
Dumbbell Row
2
8 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Lying Leg Curl
2
12-15 reps
-
6
Pullover (Machine)
2
8-12 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Sissy Squat
2
20 reps
-
3
Dumbbell Row
2
8 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Lying Leg Curl
2
12-15 reps
-
6
Pullover (Machine)
2
8-12 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Sissy Squat
2
20 reps
-
3
Dumbbell Row
2
8 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Lying Leg Curl
2
12-15 reps
-
6
Pullover (Machine)
2
8-12 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Sissy Squat
2
20 reps
-
3
Dumbbell Row
2
8 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Lying Leg Curl
2
12-15 reps
-
6
Pullover (Machine)
2
8-12 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
2
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
2
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
2
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
2
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
2
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
2
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
2
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
2
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
2
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
2
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
2
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
2
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
2
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
2
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
2
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Preacher Curl (Dumbbell)
2
10-15 reps
-
5
Pull-Up (Assisted)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lying Leg Raise
3
12-20 reps
-
3
Hollow Hold
2
1-2 mins
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
10-15 reps
-
5A
Dip (Assisted)
3
AMRAP
-
5B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lying Leg Raise
3
12-20 reps
-
3
Hollow Hold
2
1-2 mins
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
10-15 reps
-
5A
Dip (Assisted)
3
AMRAP
-
5B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lying Leg Raise
3
12-20 reps
-
3
Hollow Hold
2
1-2 mins
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
10-15 reps
-
5A
Dip (Assisted)
3
AMRAP
-
5B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lying Leg Raise
3
12-20 reps
-
3
Hollow Hold
2
1-2 mins
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
10-15 reps
-
5A
Dip (Assisted)
3
AMRAP
-
5B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lying Leg Raise
3
12-20 reps
-
3
Hollow Hold
2
1-2 mins
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
10-15 reps
-
5A
Dip (Assisted)
3
AMRAP
-
5B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lying Leg Raise
3
12-20 reps
-
3
Hollow Hold
2
1-2 mins
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
10-15 reps
-
5A
Dip (Assisted)
3
AMRAP
-
5B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lying Leg Raise
3
12-20 reps
-
3
Hollow Hold
2
1-2 mins
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
10-15 reps
-
5A
Dip (Assisted)
3
AMRAP
-
5B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lying Leg Raise
3
12-20 reps
-
3
Hollow Hold
2
1-2 mins
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
10-15 reps
-
5A
Dip (Assisted)
3
AMRAP
-
5B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lying Leg Raise
3
12-20 reps
-
3
Hollow Hold
2
1-2 mins
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
10-15 reps
-
5A
Dip (Assisted)
3
AMRAP
-
5B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lying Leg Raise
3
12-20 reps
-
3
Hollow Hold
2
1-2 mins
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
10-15 reps
-
5A
Dip (Assisted)
3
AMRAP
-
5B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lying Leg Raise
3
12-20 reps
-
3
Hollow Hold
2
1-2 mins
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
10-15 reps
-
5A
Dip (Assisted)
3
AMRAP
-
5B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lying Leg Raise
3
12-20 reps
-
3
Hollow Hold
2
1-2 mins
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
10-15 reps
-
5A
Dip (Assisted)
3
AMRAP
-
5B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lying Leg Raise
3
12-20 reps
-
3
Hollow Hold
2
1-2 mins
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
10-15 reps
-
5A
Dip (Assisted)
3
AMRAP
-
5B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lying Leg Raise
3
12-20 reps
-
3
Hollow Hold
2
1-2 mins
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
10-15 reps
-
5A
Dip (Assisted)
3
AMRAP
-
5B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lying Leg Raise
3
12-20 reps
-
3
Hollow Hold
2
1-2 mins
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
10-15 reps
-
5A
Dip (Assisted)
3
AMRAP
-
5B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Lying Leg Raise
3
12-20 reps
-
3
Hollow Hold
2
1-2 mins
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
10-15 reps
-
5A
Dip (Assisted)
3
AMRAP
-
5B
Chin-Up (Assisted)
3
AMRAP
-
Week 1
1 / 16 Weeks
Day 1
1
Bicep Curl (Barbell)
3 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
3
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
4
Plank
1 Set
1-2 mins
-
5
Hollow Hold
1 Set
1-2 mins
-
6
Lying Leg Raise
3 Sets
12-20 Reps
-
7
Bicycle Crunch
1 Set
60 Reps
-
8
Chest Press (Machine)
3 Sets
12 Reps
-
9
Pull-Up (Assisted)
3 Sets
10-15 Reps
-
10
Single Arm Tricep Extension (Cable)
3 Sets
15-20 Reps
-
Day 2
1
Platz Squat
1 Set
1 Set
1 Set
5-8 Reps
8-10 Reps
10-12 Reps
-
-
-
2
Sissy Squat
2 Sets
20 Reps
-
3
Dumbbell Row
2 Sets
8 Reps
-
4
Standing Calf Raise
1 Set
AMRAP
-
5
Lying Leg Curl
2 Sets
12-15 Reps
-
6
Pullover (Machine)
2 Sets
8-12 Reps
-
7
Seated Row (Cable)
2 Sets
8-12 Reps
-
Day 3
1
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
-
2
Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
-
5
Pull-Up (Assisted)
3 Sets
8-12 Reps
-
6
Single Arm Tricep Extension (Cable)
3 Sets
15-20 Reps
-
Day 4
1
Bicep Curl (Barbell)
3 Sets
12 Reps
-
2
Lying Leg Raise
3 Sets
12-20 Reps
-
3
Hollow Hold
2 Sets
1-2 mins
-
4A
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
-
4B
Incline Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
-
5A
Dip (Assisted)
3 Sets
AMRAP
-
5B
Chin-Up (Assisted)
3 Sets
AMRAP
-