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BoostcampPNG
Pure Hypertrophy (Muscle Growth)
by Aryan Lifts
2 athletes joined
Program Description
This is a custom split, designed for individuals looking for complete overall muscle development. This takes into account latest research about muscle hypertrophy and slightly emphasizes the arms.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 14, 2024 01:45
Last Edited
Jul 10, 2024 02:46
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Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Hip Adductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
4
Leg Press
2 Sets
10-15 Reps
@10
5
Wrist Curls
2 Sets
20-30 Reps
@10
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8
2
Seated Row (Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Bayesian Curl
2 Sets
15-20 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
2 Sets
5-10 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
20-30 Reps
@10
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Leg Extension
2 Sets
10-15 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
5
Abs Crunch (Machine)
2 Sets
5-10 Reps
@10
6
Wrist Curls
3 Sets
20-30 Reps
@10
Day 4
1
Leg Curl
2 Sets
10-15 Reps
@9
2
Hanging Leg Raise
2 Sets
10-20 Reps
@9
3
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@9
4
Seated Cable Fly
2 Sets
10-15 Reps
@10
5
Reverse Pec Deck
2 Sets
10-15 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
Day 5
1
Skull Crusher (Barbell)
2 Sets
10-15 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@10
3
Bicep Curl (Barbell)
2 Sets
5-10 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
15-20 Reps
@10
6
Upright Row (Cable)
2 Sets
20-30 Reps
@10
Day 1
1
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Hip Adductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
4
Leg Press
2 Sets
10-15 Reps
@10
5
Wrist Curls
2 Sets
20-30 Reps
@10
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8
2
Seated Row (Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Bayesian Curl
2 Sets
15-20 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
2 Sets
5-10 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
20-30 Reps
@10
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Leg Extension
2 Sets
10-15 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
5
Abs Crunch (Machine)
2 Sets
5-10 Reps
@10
6
Wrist Curls
3 Sets
20-30 Reps
@10
Day 4
1
Leg Curl
2 Sets
10-15 Reps
@9
2
Hanging Leg Raise
2 Sets
10-20 Reps
@9
3
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@9
4
Seated Cable Fly
2 Sets
10-15 Reps
@10
5
Reverse Pec Deck
2 Sets
10-15 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
Day 5
1
Skull Crusher (Barbell)
2 Sets
10-15 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@10
3
Bicep Curl (Barbell)
2 Sets
5-10 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
15-20 Reps
@10
6
Upright Row (Cable)
2 Sets
20-30 Reps
@10
Day 1
1
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Hip Adductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
4
Leg Press
2 Sets
10-15 Reps
@10
5
Wrist Curls
2 Sets
20-30 Reps
@10
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8
2
Seated Row (Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Bayesian Curl
2 Sets
15-20 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
2 Sets
5-10 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
20-30 Reps
@10
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Leg Extension
2 Sets
10-15 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
5
Abs Crunch (Machine)
2 Sets
5-10 Reps
@10
6
Wrist Curls
3 Sets
20-30 Reps
@10
Day 4
1
Leg Curl
2 Sets
10-15 Reps
@9
2
Hanging Leg Raise
2 Sets
10-20 Reps
@9
3
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@9
4
Seated Cable Fly
2 Sets
10-15 Reps
@10
5
Reverse Pec Deck
2 Sets
10-15 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
Day 5
1
Skull Crusher (Barbell)
2 Sets
10-15 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@10
3
Bicep Curl (Barbell)
2 Sets
5-10 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
15-20 Reps
@10
6
Upright Row (Cable)
2 Sets
20-30 Reps
@10
Day 1
1
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Hip Adductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
4
Leg Press
2 Sets
10-15 Reps
@10
5
Wrist Curls
2 Sets
20-30 Reps
@10
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8
2
Seated Row (Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Bayesian Curl
2 Sets
15-20 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
2 Sets
5-10 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
20-30 Reps
@10
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Leg Extension
2 Sets
10-15 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
5
Abs Crunch (Machine)
2 Sets
5-10 Reps
@10
6
Wrist Curls
3 Sets
20-30 Reps
@10
Day 4
1
Leg Curl
2 Sets
10-15 Reps
@9
2
Hanging Leg Raise
2 Sets
10-20 Reps
@9
3
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@9
4
Seated Cable Fly
2 Sets
10-15 Reps
@10
5
Reverse Pec Deck
2 Sets
10-15 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
Day 5
1
Skull Crusher (Barbell)
2 Sets
10-15 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@10
3
Bicep Curl (Barbell)
2 Sets
5-10 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
15-20 Reps
@10
6
Upright Row (Cable)
2 Sets
20-30 Reps
@10
Day 1
1
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Hip Adductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
4
Leg Press
2 Sets
10-15 Reps
@10
5
Wrist Curls
2 Sets
20-30 Reps
@10
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8
2
Seated Row (Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Bayesian Curl
2 Sets
15-20 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
2 Sets
5-10 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
20-30 Reps
@10
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Leg Extension
2 Sets
10-15 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
5
Abs Crunch (Machine)
2 Sets
5-10 Reps
@10
6
Wrist Curls
3 Sets
20-30 Reps
@10
Day 4
1
Leg Curl
2 Sets
10-15 Reps
@9
2
Hanging Leg Raise
2 Sets
10-20 Reps
@9
3
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@9
4
Seated Cable Fly
2 Sets
10-15 Reps
@10
5
Reverse Pec Deck
2 Sets
10-15 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
Day 5
1
Skull Crusher (Barbell)
2 Sets
10-15 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@10
3
Bicep Curl (Barbell)
2 Sets
5-10 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
15-20 Reps
@10
6
Upright Row (Cable)
2 Sets
20-30 Reps
@10
Day 1
1
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Hip Adductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
4
Leg Press
2 Sets
10-15 Reps
@10
5
Wrist Curls
2 Sets
20-30 Reps
@10
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8
2
Seated Row (Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Bayesian Curl
2 Sets
15-20 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
2 Sets
5-10 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
20-30 Reps
@10
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Leg Extension
2 Sets
10-15 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
5
Abs Crunch (Machine)
2 Sets
5-10 Reps
@10
6
Wrist Curls
3 Sets
20-30 Reps
@10
Day 4
1
Leg Curl
2 Sets
10-15 Reps
@9
2
Hanging Leg Raise
2 Sets
10-20 Reps
@9
3
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@9
4
Seated Cable Fly
2 Sets
10-15 Reps
@10
5
Reverse Pec Deck
2 Sets
10-15 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
Day 5
1
Skull Crusher (Barbell)
2 Sets
10-15 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@10
3
Bicep Curl (Barbell)
2 Sets
5-10 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
15-20 Reps
@10
6
Upright Row (Cable)
2 Sets
20-30 Reps
@10
Day 1
1
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Hip Adductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
4
Leg Press
2 Sets
10-15 Reps
@10
5
Wrist Curls
2 Sets
20-30 Reps
@10
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8
2
Seated Row (Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Bayesian Curl
2 Sets
15-20 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
2 Sets
5-10 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
20-30 Reps
@10
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Leg Extension
2 Sets
10-15 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
5
Abs Crunch (Machine)
2 Sets
5-10 Reps
@10
6
Wrist Curls
3 Sets
20-30 Reps
@10
Day 4
1
Leg Curl
2 Sets
10-15 Reps
@9
2
Hanging Leg Raise
2 Sets
10-20 Reps
@9
3
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@9
4
Seated Cable Fly
2 Sets
10-15 Reps
@10
5
Reverse Pec Deck
2 Sets
10-15 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
Day 5
1
Skull Crusher (Barbell)
2 Sets
10-15 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@10
3
Bicep Curl (Barbell)
2 Sets
5-10 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
15-20 Reps
@10
6
Upright Row (Cable)
2 Sets
20-30 Reps
@10
Day 1
1
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Hip Adductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
4
Leg Press
2 Sets
10-15 Reps
@10
5
Wrist Curls
2 Sets
20-30 Reps
@10
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8
2
Seated Row (Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Bayesian Curl
2 Sets
15-20 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
2 Sets
5-10 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
20-30 Reps
@10
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Leg Extension
2 Sets
10-15 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
5
Abs Crunch (Machine)
2 Sets
5-10 Reps
@10
6
Wrist Curls
3 Sets
20-30 Reps
@10
Day 4
1
Leg Curl
2 Sets
10-15 Reps
@9
2
Hanging Leg Raise
2 Sets
10-20 Reps
@9
3
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@9
4
Seated Cable Fly
2 Sets
10-15 Reps
@10
5
Reverse Pec Deck
2 Sets
10-15 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
Day 5
1
Skull Crusher (Barbell)
2 Sets
10-15 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@10
3
Bicep Curl (Barbell)
2 Sets
5-10 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
15-20 Reps
@10
6
Upright Row (Cable)
2 Sets
20-30 Reps
@10
Day 1
1
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Hip Adductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
4
Leg Press
2 Sets
10-15 Reps
@10
5
Wrist Curls
2 Sets
20-30 Reps
@10
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8
2
Seated Row (Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Bayesian Curl
2 Sets
15-20 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
2 Sets
5-10 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
20-30 Reps
@10
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Leg Extension
2 Sets
10-15 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
5
Abs Crunch (Machine)
2 Sets
5-10 Reps
@10
6
Wrist Curls
3 Sets
20-30 Reps
@10
Day 4
1
Leg Curl
2 Sets
10-15 Reps
@9
2
Hanging Leg Raise
2 Sets
10-20 Reps
@9
3
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@9
4
Seated Cable Fly
2 Sets
10-15 Reps
@10
5
Reverse Pec Deck
2 Sets
10-15 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
Day 5
1
Skull Crusher (Barbell)
2 Sets
10-15 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@10
3
Bicep Curl (Barbell)
2 Sets
5-10 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
15-20 Reps
@10
6
Upright Row (Cable)
2 Sets
20-30 Reps
@10
Day 1
1
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Hip Adductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
4
Leg Press
2 Sets
10-15 Reps
@10
5
Wrist Curls
2 Sets
20-30 Reps
@10
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8
2
Seated Row (Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Bayesian Curl
2 Sets
15-20 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
2 Sets
5-10 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
20-30 Reps
@10
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Leg Extension
2 Sets
10-15 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
5
Abs Crunch (Machine)
2 Sets
5-10 Reps
@10
6
Wrist Curls
3 Sets
20-30 Reps
@10
Day 4
1
Leg Curl
2 Sets
10-15 Reps
@9
2
Hanging Leg Raise
2 Sets
10-20 Reps
@9
3
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@9
4
Seated Cable Fly
2 Sets
10-15 Reps
@10
5
Reverse Pec Deck
2 Sets
10-15 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
Day 5
1
Skull Crusher (Barbell)
2 Sets
10-15 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@10
3
Bicep Curl (Barbell)
2 Sets
5-10 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
15-20 Reps
@10
6
Upright Row (Cable)
2 Sets
20-30 Reps
@10
Day 1
1
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Hip Adductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
4
Leg Press
2 Sets
10-15 Reps
@10
5
Wrist Curls
2 Sets
20-30 Reps
@10
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8
2
Seated Row (Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Bayesian Curl
2 Sets
15-20 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
2 Sets
5-10 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
20-30 Reps
@10
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Leg Extension
2 Sets
10-15 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
5
Abs Crunch (Machine)
2 Sets
5-10 Reps
@10
6
Wrist Curls
3 Sets
20-30 Reps
@10
Day 4
1
Leg Curl
2 Sets
10-15 Reps
@9
2
Hanging Leg Raise
2 Sets
10-20 Reps
@9
3
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@9
4
Seated Cable Fly
2 Sets
10-15 Reps
@10
5
Reverse Pec Deck
2 Sets
10-15 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
Day 5
1
Skull Crusher (Barbell)
2 Sets
10-15 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@10
3
Bicep Curl (Barbell)
2 Sets
5-10 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
15-20 Reps
@10
6
Upright Row (Cable)
2 Sets
20-30 Reps
@10
Day 1
1
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Hip Adductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
4
Leg Press
2 Sets
10-15 Reps
@10
5
Wrist Curls
2 Sets
20-30 Reps
@10
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8
2
Seated Row (Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Bayesian Curl
2 Sets
15-20 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
2 Sets
5-10 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
20-30 Reps
@10
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
5-10 Reps
10-15 Reps
@10
@10
3
Leg Extension
2 Sets
10-15 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
5
Abs Crunch (Machine)
2 Sets
5-10 Reps
@10
6
Wrist Curls
3 Sets
20-30 Reps
@10
Day 4
1
Leg Curl
2 Sets
10-15 Reps
@9
2
Hanging Leg Raise
2 Sets
10-20 Reps
@9
3
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@9
4
Seated Cable Fly
2 Sets
10-15 Reps
@10
5
Reverse Pec Deck
2 Sets
10-15 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
Day 5
1
Skull Crusher (Barbell)
2 Sets
10-15 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@10
3
Bicep Curl (Barbell)
2 Sets
5-10 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
15-20 Reps
@10
6
Upright Row (Cable)
2 Sets
20-30 Reps
@10