Program Description
**Workout Split** is a comprehensive 12-week training program designed to sculpt and strengthen your physique through a variety of targeted workouts. With 48 sessions spread across the week, you'll engage in a balanced mix of compound and isolation exercises that cater to all experience levels, from novice to advanced. Each workout lasts approximately 60 minutes, ensuring an efficient yet effective training experience that focuses on bodybuilding and muscle sculpting. Equip yourself with access to a full gym and get ready to transform your body!
Program Overview
- LevelIntermediate, Advanced, Novice, Beginner
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedOct 29, 2025 11:27
- Last EditedOct 30, 2025 02:06
Muscle Engagement
Front
Back
MuscleSet
Triceps
16%
Chest
16%
Biceps
9.4%
Quadriceps
8.2%
Forearms
7.7%
Front Delts
7.7%
Lats
6.8%
Upper Back
6.6%
Hamstrings
4.5%
Abs
3.1%
Rear Delts
2.8%
Glutes
2.8%
Calves
2.3%
Middle Delts
2.3%
Neck
2.3%
Adductors
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Wide Grip Lat Pulldown
1
1
RPE 9
RPE 10
3
Seated Wide-Grip Row (Cable)
1
1
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Wide Grip Lat Pulldown
1
1
RPE 9
RPE 10
3
Seated Wide-Grip Row (Cable)
1
1
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Wide Grip Lat Pulldown
1
1
RPE 9
RPE 10
3
Seated Wide-Grip Row (Cable)
1
1
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Wide Grip Lat Pulldown
1
1
RPE 9
RPE 10
3
Seated Wide-Grip Row (Cable)
1
1
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Wide Grip Lat Pulldown
1
1
RPE 9
RPE 10
3
Seated Wide-Grip Row (Cable)
1
1
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Wide Grip Lat Pulldown
1
1
RPE 9
RPE 10
3
Seated Wide-Grip Row (Cable)
1
1
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Wide Grip Lat Pulldown
1
1
RPE 9
RPE 10
3
Seated Wide-Grip Row (Cable)
1
1
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Wide Grip Lat Pulldown
1
1
RPE 9
RPE 10
3
Seated Wide-Grip Row (Cable)
1
1
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Wide Grip Lat Pulldown
1
1
RPE 9
RPE 10
3
Seated Wide-Grip Row (Cable)
1
1
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Wide Grip Lat Pulldown
1
1
RPE 9
RPE 10
3
Seated Wide-Grip Row (Cable)
1
1
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Wide Grip Lat Pulldown
1
1
RPE 9
RPE 10
3
Seated Wide-Grip Row (Cable)
1
1
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Wide Grip Lat Pulldown
1
1
RPE 9
RPE 10
3
Seated Wide-Grip Row (Cable)
1
1
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
RPE 7
RPE 9
RPE 9.5
2
Seated Hamstring Curl
1
1
RPE 9
RPE 10
3
Leg Extension
1
1
RPE 9
RPE 10
4
Single Leg Calf Raise (Bodyweight)
1
1
RPE 8.5
RPE 9.5
5
Cable Crunch
1
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
RPE 7
RPE 9
RPE 9.5
2
Seated Hamstring Curl
1
1
RPE 9
RPE 10
3
Leg Extension
1
1
RPE 9
RPE 10
4
Single Leg Calf Raise (Bodyweight)
1
1
RPE 8.5
RPE 9.5
5
Cable Crunch
1
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
RPE 7
RPE 9
RPE 9.5
2
Seated Hamstring Curl
1
1
RPE 9
RPE 10
3
Leg Extension
1
1
RPE 9
RPE 10
4
Single Leg Calf Raise (Bodyweight)
1
1
RPE 8.5
RPE 9.5
5
Cable Crunch
1
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
RPE 7
RPE 9
RPE 9.5
2
Seated Hamstring Curl
1
1
RPE 9
RPE 10
3
Leg Extension
1
1
RPE 9
RPE 10
4
Single Leg Calf Raise (Bodyweight)
1
1
RPE 8.5
RPE 9.5
5
Cable Crunch
1
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
RPE 7
RPE 9
RPE 9.5
2
Seated Hamstring Curl
1
1
RPE 9
RPE 10
3
Leg Extension
1
1
RPE 9
RPE 10
4
Single Leg Calf Raise (Bodyweight)
1
1
RPE 8.5
RPE 9.5
5
Cable Crunch
1
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
RPE 7
RPE 9
RPE 9.5
2
Seated Hamstring Curl
1
1
RPE 9
RPE 10
3
Leg Extension
1
1
RPE 9
RPE 10
4
Single Leg Calf Raise (Bodyweight)
1
1
RPE 8.5
RPE 9.5
5
Cable Crunch
1
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
RPE 7
RPE 9
RPE 9.5
2
Seated Hamstring Curl
1
1
RPE 9
RPE 10
3
Leg Extension
1
1
RPE 9
RPE 10
4
Single Leg Calf Raise (Bodyweight)
1
1
RPE 8.5
RPE 9.5
5
Cable Crunch
1
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
RPE 7
RPE 9
RPE 9.5
2
Seated Hamstring Curl
1
1
RPE 9
RPE 10
3
Leg Extension
1
1
RPE 9
RPE 10
4
Single Leg Calf Raise (Bodyweight)
1
1
RPE 8.5
RPE 9.5
5
Cable Crunch
1
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
RPE 7
RPE 9
RPE 9.5
2
Seated Hamstring Curl
1
1
RPE 9
RPE 10
3
Leg Extension
1
1
RPE 9
RPE 10
4
Single Leg Calf Raise (Bodyweight)
1
1
RPE 8.5
RPE 9.5
5
Cable Crunch
1
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
RPE 7
RPE 9
RPE 9.5
2
Seated Hamstring Curl
1
1
RPE 9
RPE 10
3
Leg Extension
1
1
RPE 9
RPE 10
4
Single Leg Calf Raise (Bodyweight)
1
1
RPE 8.5
RPE 9.5
5
Cable Crunch
1
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
RPE 7
RPE 9
RPE 9.5
2
Seated Hamstring Curl
1
1
RPE 9
RPE 10
3
Leg Extension
1
1
RPE 9
RPE 10
4
Single Leg Calf Raise (Bodyweight)
1
1
RPE 8.5
RPE 9.5
5
Cable Crunch
1
1
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
RPE 7
RPE 9
RPE 9.5
2
Seated Hamstring Curl
1
1
RPE 9
RPE 10
3
Leg Extension
1
1
RPE 9
RPE 10
4
Single Leg Calf Raise (Bodyweight)
1
1
RPE 8.5
RPE 9.5
5
Cable Crunch
1
1
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Dip (Bodyweight)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Dip (Bodyweight)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Dip (Bodyweight)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Dip (Bodyweight)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Dip (Bodyweight)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Dip (Bodyweight)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Dip (Bodyweight)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Dip (Bodyweight)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Dip (Bodyweight)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Dip (Bodyweight)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Dip (Bodyweight)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Dip (Bodyweight)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Barbell)
2
-
3
Seated Dumbbell Curl
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Chest Fly (Machine)
2
-
7
Leg Extension
2
-
8
Neck Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Barbell)
2
-
3
Seated Dumbbell Curl
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Chest Fly (Machine)
2
-
7
Leg Extension
2
-
8
Neck Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Barbell)
2
-
3
Seated Dumbbell Curl
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Chest Fly (Machine)
2
-
7
Leg Extension
2
-
8
Neck Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Barbell)
2
-
3
Seated Dumbbell Curl
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Chest Fly (Machine)
2
-
7
Leg Extension
2
-
8
Neck Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Barbell)
2
-
3
Seated Dumbbell Curl
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Chest Fly (Machine)
2
-
7
Leg Extension
2
-
8
Neck Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Barbell)
2
-
3
Seated Dumbbell Curl
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Chest Fly (Machine)
2
-
7
Leg Extension
2
-
8
Neck Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Barbell)
2
-
3
Seated Dumbbell Curl
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Chest Fly (Machine)
2
-
7
Leg Extension
2
-
8
Neck Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Barbell)
2
-
3
Seated Dumbbell Curl
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Chest Fly (Machine)
2
-
7
Leg Extension
2
-
8
Neck Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Barbell)
2
-
3
Seated Dumbbell Curl
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Chest Fly (Machine)
2
-
7
Leg Extension
2
-
8
Neck Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Barbell)
2
-
3
Seated Dumbbell Curl
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Chest Fly (Machine)
2
-
7
Leg Extension
2
-
8
Neck Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Barbell)
2
-
3
Seated Dumbbell Curl
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Chest Fly (Machine)
2
-
7
Leg Extension
2
-
8
Neck Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Barbell)
2
-
3
Seated Dumbbell Curl
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Chest Fly (Machine)
2
-
7
Leg Extension
2
-
8
Neck Curl
2
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)1 Set
@8
2
Wide Grip Lat Pulldown1 Set
1 Set
@9
@10
3
Seated Wide-Grip Row (Cable)1 Set
1 Set
@9
@10
4
Standing Pullover (Cable)1 Set
1 Set
@9
@10
5
Tricep Rope Push Down (Cable)1 Set
1 Set
@9
@10
6
Dip (Bodyweight)1 Set
1 Set
@9
@10
7
Skull Crusher (Barbell)1 Set
1 Set
@9
@9.5
Day 2
1
Squat (Barbell)1 Set
1 Set
1 Set
@7
@9
@9.5
2
Seated Hamstring Curl1 Set
1 Set
@9
@10
3
Leg Extension1 Set
1 Set
@9
@10
4
Single Leg Calf Raise (Bodyweight)1 Set
1 Set
@8.5
@9.5
5
Cable Crunch1 Set
1 Set
@9
@9.5
Day 3
1
Incline Bench Press (Dumbbell)3 Sets
-
2
Bench Press (Dumbbell)3 Sets
-
3
Chest Fly (Cable)2 Sets
-
4
V-Handle Tricep Pushdown (Cable)2 Sets
-
5
Dip (Bodyweight)2 Sets
-
6
Lateral Raise (Dumbbell)2 Sets
-
7
Rear Delt Fly (Cable)2 Sets
-
Day 4
1
Wrist Curls3 Sets
-
2
Reverse Wrist Curl (Barbell)2 Sets
-
3
Seated Dumbbell Curl2 Sets
-
4
Preacher Curl (EZ Bar)2 Sets
-
5
Hammer Curl (Dumbbell)2 Sets
-
6
Chest Fly (Machine)2 Sets
-
7
Leg Extension2 Sets
-
8
Neck Curl2 Sets
-