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Tren twins workout split

by David S.
3 athletes joined
4.0
(1 rating)

Program Description

**Tren Twins Workout Split** Embark on an 8-week journey designed to sculpt your upper body and lower body strength with the Tren Twins Workout Split. This program features a dynamic 5-day split, focusing on back and biceps, chest, triceps, shoulders, and legs, ensuring balanced muscle development. Each workout combines compound and isolation exercises to maximize hypertrophy and strength gains, with a mix of machines and free weights. Get ready to elevate your training and achieve your fitness goals with this targeted, effective approach!

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 04, 2026 02:16
  • Last Edited
    Feb 18, 2026 10:56
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.9%
Biceps
13.1%
Front Delts
12.8%
Chest
11.6%
Upper Back
9%
Quadriceps
5.6%
Glutes
5.3%
Lats
5.3%
Forearms
5.3%
Hamstrings
4.5%
Middle Delts
3.4%
Abs
2.3%
Rear Delts
1.7%
Lower Back
1.3%
Calves
1.1%
Adductors
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
2 reps
6 reps
8 reps
12 reps
-
-
-
-
2
Wide Grip Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Pull-Up (Assisted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
T-Bar Row
1
1
1
8 reps
12 reps
15 reps
-
-
-
5
Seated Row (Cable)
1
2
8 reps
12 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Preacher Curl (Dumbbell)
1
1
10 reps
12 reps
-
-
9
Shrug (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
10
Chin-Up (Assisted)
1
1
10 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
2 reps
6 reps
8 reps
12 reps
-
-
-
-
2
Wide Grip Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Pull-Up (Assisted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
T-Bar Row
1
1
1
8 reps
12 reps
15 reps
-
-
-
5
Seated Row (Cable)
1
2
8 reps
12 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Preacher Curl (Dumbbell)
1
1
10 reps
12 reps
-
-
9
Shrug (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
10
Chin-Up (Assisted)
1
1
10 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
2 reps
6 reps
8 reps
12 reps
-
-
-
-
2
Wide Grip Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Pull-Up (Assisted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
T-Bar Row
1
1
1
8 reps
12 reps
15 reps
-
-
-
5
Seated Row (Cable)
1
2
8 reps
12 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Preacher Curl (Dumbbell)
1
1
10 reps
12 reps
-
-
9
Shrug (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
10
Chin-Up (Assisted)
1
1
10 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
2 reps
6 reps
8 reps
12 reps
-
-
-
-
2
Wide Grip Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Pull-Up (Assisted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
T-Bar Row
1
1
1
8 reps
12 reps
15 reps
-
-
-
5
Seated Row (Cable)
1
2
8 reps
12 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Preacher Curl (Dumbbell)
1
1
10 reps
12 reps
-
-
9
Shrug (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
10
Chin-Up (Assisted)
1
1
10 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
2 reps
6 reps
8 reps
12 reps
-
-
-
-
2
Wide Grip Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Pull-Up (Assisted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
T-Bar Row
1
1
1
8 reps
12 reps
15 reps
-
-
-
5
Seated Row (Cable)
1
2
8 reps
12 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Preacher Curl (Dumbbell)
1
1
10 reps
12 reps
-
-
9
Shrug (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
10
Chin-Up (Assisted)
1
1
10 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
2 reps
6 reps
8 reps
12 reps
-
-
-
-
2
Wide Grip Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Pull-Up (Assisted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
T-Bar Row
1
1
1
8 reps
12 reps
15 reps
-
-
-
5
Seated Row (Cable)
1
2
8 reps
12 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Preacher Curl (Dumbbell)
1
1
10 reps
12 reps
-
-
9
Shrug (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
10
Chin-Up (Assisted)
1
1
10 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
2 reps
6 reps
8 reps
12 reps
-
-
-
-
2
Wide Grip Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Pull-Up (Assisted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
T-Bar Row
1
1
1
8 reps
12 reps
15 reps
-
-
-
5
Seated Row (Cable)
1
2
8 reps
12 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Preacher Curl (Dumbbell)
1
1
10 reps
12 reps
-
-
9
Shrug (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
10
Chin-Up (Assisted)
1
1
10 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
2 reps
6 reps
8 reps
12 reps
-
-
-
-
2
Wide Grip Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Pull-Up (Assisted)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
T-Bar Row
1
1
1
8 reps
12 reps
15 reps
-
-
-
5
Seated Row (Cable)
1
2
8 reps
12 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Preacher Curl (Dumbbell)
1
1
10 reps
12 reps
-
-
9
Shrug (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
10
Chin-Up (Assisted)
1
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
6 reps
8 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Low To High Cable Fly
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Incline Skull Crusher
1
1
10 reps
12 reps
-
-
9
Bench Press (Close Grip)
1
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
6 reps
8 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Low To High Cable Fly
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Incline Skull Crusher
1
1
10 reps
12 reps
-
-
9
Bench Press (Close Grip)
1
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
6 reps
8 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Low To High Cable Fly
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Incline Skull Crusher
1
1
10 reps
12 reps
-
-
9
Bench Press (Close Grip)
1
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
6 reps
8 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Low To High Cable Fly
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Incline Skull Crusher
1
1
10 reps
12 reps
-
-
9
Bench Press (Close Grip)
1
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
6 reps
8 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Low To High Cable Fly
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Incline Skull Crusher
1
1
10 reps
12 reps
-
-
9
Bench Press (Close Grip)
1
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
6 reps
8 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Low To High Cable Fly
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Incline Skull Crusher
1
1
10 reps
12 reps
-
-
9
Bench Press (Close Grip)
1
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
6 reps
8 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Low To High Cable Fly
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Incline Skull Crusher
1
1
10 reps
12 reps
-
-
9
Bench Press (Close Grip)
1
1
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
6 reps
8 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Low To High Cable Fly
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Incline Skull Crusher
1
1
10 reps
12 reps
-
-
9
Bench Press (Close Grip)
1
1
10 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
2 reps
6 reps
8 reps
10 reps
12 reps
-
-
-
-
-
2
Hack Squat
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Hamstring Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
4
Leg Extension
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
2 reps
6 reps
8 reps
10 reps
12 reps
-
-
-
-
-
2
Hack Squat
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Hamstring Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
4
Leg Extension
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
2 reps
6 reps
8 reps
10 reps
12 reps
-
-
-
-
-
2
Hack Squat
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Hamstring Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
4
Leg Extension
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
2 reps
6 reps
8 reps
10 reps
12 reps
-
-
-
-
-
2
Hack Squat
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Hamstring Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
4
Leg Extension
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
2 reps
6 reps
8 reps
10 reps
12 reps
-
-
-
-
-
2
Hack Squat
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Hamstring Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
4
Leg Extension
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
2 reps
6 reps
8 reps
10 reps
12 reps
-
-
-
-
-
2
Hack Squat
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Hamstring Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
4
Leg Extension
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
2 reps
6 reps
8 reps
10 reps
12 reps
-
-
-
-
-
2
Hack Squat
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Hamstring Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
4
Leg Extension
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
2 reps
6 reps
8 reps
10 reps
12 reps
-
-
-
-
-
2
Hack Squat
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Hamstring Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
4
Leg Extension
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
2
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Incline Skull Crusher
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Preacher Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
9
Tricep Rope Push Down (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
10
Reverse Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
-
-
-
11
Shrug (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
2
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Incline Skull Crusher
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Preacher Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
9
Tricep Rope Push Down (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
10
Reverse Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
-
-
-
11
Shrug (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
2
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Incline Skull Crusher
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Preacher Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
9
Tricep Rope Push Down (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
10
Reverse Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
-
-
-
11
Shrug (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
2
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Incline Skull Crusher
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Preacher Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
9
Tricep Rope Push Down (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
10
Reverse Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
-
-
-
11
Shrug (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
2
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Incline Skull Crusher
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Preacher Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
9
Tricep Rope Push Down (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
10
Reverse Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
-
-
-
11
Shrug (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
2
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Incline Skull Crusher
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Preacher Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
9
Tricep Rope Push Down (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
10
Reverse Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
-
-
-
11
Shrug (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
2
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Incline Skull Crusher
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Preacher Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
9
Tricep Rope Push Down (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
10
Reverse Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
-
-
-
11
Shrug (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
2
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Incline Skull Crusher
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
-
-
-
8
Preacher Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
9
Tricep Rope Push Down (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
10
Reverse Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
-
-
-
11
Shrug (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
6 reps
8 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Chest Fly (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Tricep Dip (Bodyweight)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
6 reps
8 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Chest Fly (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Tricep Dip (Bodyweight)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
6 reps
8 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Chest Fly (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Tricep Dip (Bodyweight)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
6 reps
8 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Chest Fly (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Tricep Dip (Bodyweight)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
6 reps
8 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Chest Fly (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Tricep Dip (Bodyweight)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
6 reps
8 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Chest Fly (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Tricep Dip (Bodyweight)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
6 reps
8 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Chest Fly (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Tricep Dip (Bodyweight)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
6 reps
8 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Chest Fly (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Tricep Dip (Bodyweight)
1
1
1
8 reps
10 reps
12 reps
-
-
-
Week 1
1 / 8 Weeks
Day 1
1
Clean Deadlift
1 Set
1 Set
1 Set
1 Set
2 Reps
6 Reps
8 Reps
12 Reps
-
-
-
-
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
4
T-Bar Row
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
-
-
-
5
Seated Row (Cable)
1 Set
2 Sets
8 Reps
12 Reps
-
-
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
15 Reps
-
-
-
-
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
8
Preacher Curl (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
-
-
9
Shrug (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
10
Chin-Up (Assisted)
1 Set
1 Set
10 Reps
12 Reps
-
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
6 Reps
8 Reps
10 Reps
12 Reps
-
-
-
-
-
2
Hack Squat
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
3
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
15 Reps
-
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
Day 4
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
15 Reps
-
-
-
-
2
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
3
Incline Skull Crusher
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
7
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
8
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
9
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
10
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
11
Shrug (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Reps
6 Reps
8 Reps
12 Reps
-
-
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
4
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
5
Tricep Dip (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Reps
6 Reps
8 Reps
12 Reps
-
-
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
5
Low To High Cable Fly
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
8
Incline Skull Crusher
1 Set
1 Set
10 Reps
12 Reps
-
-
9
Bench Press (Close Grip)
1 Set
1 Set
10 Reps
12 Reps
-
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
David S.Age 16, Man
11 days ago
5 weeks complete
1 year of prior experience
Less than expected strength gains
More than expected muscle gains
Marginal modifications
In