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BP 5 Day Split

by Brian P.

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 31, 2025 07:41
  • Last Edited
    Jun 18, 2025 11:53

Summary

Unleash your potential with the BP 5 Day Split, a comprehensive 12-week program designed to sculpt and strengthen your entire body. This program features five focused training days each week, targeting major muscle groups through a mix of machines and free weights. With a balanced approach that emphasizes chest, back, legs, and arms, you'll build muscle and enhance your overall fitness. Get ready to push your limits and achieve the results you've always wanted!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press - Hammer Strength
3
8 reps
-
2
Top To Bottom Cable Flyes
3
8 reps
-
3
Pec Deck (Machine)
3
8 reps
-
4
Seated Straight Row - Hammer Strength
3
8 reps
-
5
Hammer Strength Iso-Lateral Low Row
3
8 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Lateral Raise (Machine)
3
8 reps
-
8
Preacher Curl - Hammer Strength
3
8 reps
-
9
Concentration Curl
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press - Hammer Strength
3
8 reps
-
2
Top To Bottom Cable Flyes
3
8 reps
-
3
Pec Deck (Machine)
3
8 reps
-
4
Seated Straight Row - Hammer Strength
3
8 reps
-
5
Hammer Strength Iso-Lateral Low Row
3
8 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Lateral Raise (Machine)
3
8 reps
-
8
Preacher Curl - Hammer Strength
3
8 reps
-
9
Concentration Curl
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press - Hammer Strength
3
8 reps
-
2
Top To Bottom Cable Flyes
3
8 reps
-
3
Pec Deck (Machine)
3
8 reps
-
4
Seated Straight Row - Hammer Strength
3
8 reps
-
5
Hammer Strength Iso-Lateral Low Row
3
8 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Lateral Raise (Machine)
3
8 reps
-
8
Preacher Curl - Hammer Strength
3
8 reps
-
9
Concentration Curl
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press - Hammer Strength
3
8 reps
-
2
Top To Bottom Cable Flyes
3
8 reps
-
3
Pec Deck (Machine)
3
8 reps
-
4
Seated Straight Row - Hammer Strength
3
8 reps
-
5
Hammer Strength Iso-Lateral Low Row
3
8 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Lateral Raise (Machine)
3
8 reps
-
8
Preacher Curl - Hammer Strength
3
8 reps
-
9
Concentration Curl
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press - Hammer Strength
3
8 reps
-
2
Top To Bottom Cable Flyes
3
8 reps
-
3
Pec Deck (Machine)
3
8 reps
-
4
Seated Straight Row - Hammer Strength
3
8 reps
-
5
Hammer Strength Iso-Lateral Low Row
3
8 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Lateral Raise (Machine)
3
8 reps
-
8
Preacher Curl - Hammer Strength
3
8 reps
-
9
Concentration Curl
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press - Hammer Strength
3
8 reps
-
2
Top To Bottom Cable Flyes
3
8 reps
-
3
Pec Deck (Machine)
3
8 reps
-
4
Seated Straight Row - Hammer Strength
3
8 reps
-
5
Hammer Strength Iso-Lateral Low Row
3
8 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Lateral Raise (Machine)
3
8 reps
-
8
Preacher Curl - Hammer Strength
3
8 reps
-
9
Concentration Curl
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press - Hammer Strength
3
8 reps
-
2
Top To Bottom Cable Flyes
3
8 reps
-
3
Pec Deck (Machine)
3
8 reps
-
4
Seated Straight Row - Hammer Strength
3
8 reps
-
5
Hammer Strength Iso-Lateral Low Row
3
8 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Lateral Raise (Machine)
3
8 reps
-
8
Preacher Curl - Hammer Strength
3
8 reps
-
9
Concentration Curl
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press - Hammer Strength
3
8 reps
-
2
Top To Bottom Cable Flyes
3
8 reps
-
3
Pec Deck (Machine)
3
8 reps
-
4
Seated Straight Row - Hammer Strength
3
8 reps
-
5
Hammer Strength Iso-Lateral Low Row
3
8 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Lateral Raise (Machine)
3
8 reps
-
8
Preacher Curl - Hammer Strength
3
8 reps
-
9
Concentration Curl
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press - Hammer Strength
3
8 reps
-
2
Top To Bottom Cable Flyes
3
8 reps
-
3
Pec Deck (Machine)
3
8 reps
-
4
Seated Straight Row - Hammer Strength
3
8 reps
-
5
Hammer Strength Iso-Lateral Low Row
3
8 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Lateral Raise (Machine)
3
8 reps
-
8
Preacher Curl - Hammer Strength
3
8 reps
-
9
Concentration Curl
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press - Hammer Strength
3
8 reps
-
2
Top To Bottom Cable Flyes
3
8 reps
-
3
Pec Deck (Machine)
3
8 reps
-
4
Seated Straight Row - Hammer Strength
3
8 reps
-
5
Hammer Strength Iso-Lateral Low Row
3
8 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Lateral Raise (Machine)
3
8 reps
-
8
Preacher Curl - Hammer Strength
3
8 reps
-
9
Concentration Curl
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press - Hammer Strength
3
8 reps
-
2
Top To Bottom Cable Flyes
3
8 reps
-
3
Pec Deck (Machine)
3
8 reps
-
4
Seated Straight Row - Hammer Strength
3
8 reps
-
5
Hammer Strength Iso-Lateral Low Row
3
8 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Lateral Raise (Machine)
3
8 reps
-
8
Preacher Curl - Hammer Strength
3
8 reps
-
9
Concentration Curl
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press - Hammer Strength
3
8 reps
-
2
Top To Bottom Cable Flyes
3
8 reps
-
3
Pec Deck (Machine)
3
8 reps
-
4
Seated Straight Row - Hammer Strength
3
8 reps
-
5
Hammer Strength Iso-Lateral Low Row
3
8 reps
-
6
Lateral Raise (Cable)
3
8 reps
-
7
Lateral Raise (Machine)
3
8 reps
-
8
Preacher Curl - Hammer Strength
3
8 reps
-
9
Concentration Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Standing Calf Raise
3
16 reps
-
4
Calf Raise - Leg Press Machine
3
16 reps
-
5
Abs Crunch (Machine)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Standing Calf Raise
3
16 reps
-
4
Calf Raise - Leg Press Machine
3
16 reps
-
5
Abs Crunch (Machine)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Standing Calf Raise
3
16 reps
-
4
Calf Raise - Leg Press Machine
3
16 reps
-
5
Abs Crunch (Machine)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Standing Calf Raise
3
16 reps
-
4
Calf Raise - Leg Press Machine
3
16 reps
-
5
Abs Crunch (Machine)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Standing Calf Raise
3
16 reps
-
4
Calf Raise - Leg Press Machine
3
16 reps
-
5
Abs Crunch (Machine)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Standing Calf Raise
3
16 reps
-
4
Calf Raise - Leg Press Machine
3
16 reps
-
5
Abs Crunch (Machine)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Standing Calf Raise
3
16 reps
-
4
Calf Raise - Leg Press Machine
3
16 reps
-
5
Abs Crunch (Machine)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Standing Calf Raise
3
16 reps
-
4
Calf Raise - Leg Press Machine
3
16 reps
-
5
Abs Crunch (Machine)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Standing Calf Raise
3
16 reps
-
4
Calf Raise - Leg Press Machine
3
16 reps
-
5
Abs Crunch (Machine)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Standing Calf Raise
3
16 reps
-
4
Calf Raise - Leg Press Machine
3
16 reps
-
5
Abs Crunch (Machine)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Standing Calf Raise
3
16 reps
-
4
Calf Raise - Leg Press Machine
3
16 reps
-
5
Abs Crunch (Machine)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Standing Calf Raise
3
16 reps
-
4
Calf Raise - Leg Press Machine
3
16 reps
-
5
Abs Crunch (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press - Cable
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press - Cable
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press - Cable
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press - Cable
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press - Cable
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press - Cable
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press - Cable
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press - Cable
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press - Cable
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press - Cable
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press - Cable
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press - Cable
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Machine Pull Down - Close Grip
3
8 reps
-
2
Underhand Lat Pulldown
3
8 reps
-
3
Deadlift (Dumbbell)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Machine Pull Down - Close Grip
3
8 reps
-
2
Underhand Lat Pulldown
3
8 reps
-
3
Deadlift (Dumbbell)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Machine Pull Down - Close Grip
3
8 reps
-
2
Underhand Lat Pulldown
3
8 reps
-
3
Deadlift (Dumbbell)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Machine Pull Down - Close Grip
3
8 reps
-
2
Underhand Lat Pulldown
3
8 reps
-
3
Deadlift (Dumbbell)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Machine Pull Down - Close Grip
3
8 reps
-
2
Underhand Lat Pulldown
3
8 reps
-
3
Deadlift (Dumbbell)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Machine Pull Down - Close Grip
3
8 reps
-
2
Underhand Lat Pulldown
3
8 reps
-
3
Deadlift (Dumbbell)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Machine Pull Down - Close Grip
3
8 reps
-
2
Underhand Lat Pulldown
3
8 reps
-
3
Deadlift (Dumbbell)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Machine Pull Down - Close Grip
3
8 reps
-
2
Underhand Lat Pulldown
3
8 reps
-
3
Deadlift (Dumbbell)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Machine Pull Down - Close Grip
3
8 reps
-
2
Underhand Lat Pulldown
3
8 reps
-
3
Deadlift (Dumbbell)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Machine Pull Down - Close Grip
3
8 reps
-
2
Underhand Lat Pulldown
3
8 reps
-
3
Deadlift (Dumbbell)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Machine Pull Down - Close Grip
3
8 reps
-
2
Underhand Lat Pulldown
3
8 reps
-
3
Deadlift (Dumbbell)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Machine Pull Down - Close Grip
3
8 reps
-
2
Underhand Lat Pulldown
3
8 reps
-
3
Deadlift (Dumbbell)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Hammer Curl (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
TRX Squat - Pause At Bottom
3
10 reps
-
2
Single Leg Press
3
8 reps
-
3
Seated Calf Raise
3
8 reps
-
4
Hanging Leg Raise
2
10 reps
-
5
Core Sliders
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
TRX Squat - Pause At Bottom
3
10 reps
-
2
Single Leg Press
3
8 reps
-
3
Seated Calf Raise
3
8 reps
-
4
Hanging Leg Raise
2
10 reps
-
5
Core Sliders
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
TRX Squat - Pause At Bottom
3
10 reps
-
2
Single Leg Press
3
8 reps
-
3
Seated Calf Raise
3
8 reps
-
4
Hanging Leg Raise
2
10 reps
-
5
Core Sliders
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
TRX Squat - Pause At Bottom
3
10 reps
-
2
Single Leg Press
3
8 reps
-
3
Seated Calf Raise
3
8 reps
-
4
Hanging Leg Raise
2
10 reps
-
5
Core Sliders
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
TRX Squat - Pause At Bottom
3
10 reps
-
2
Single Leg Press
3
8 reps
-
3
Seated Calf Raise
3
8 reps
-
4
Hanging Leg Raise
2
10 reps
-
5
Core Sliders
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
TRX Squat - Pause At Bottom
3
10 reps
-
2
Single Leg Press
3
8 reps
-
3
Seated Calf Raise
3
8 reps
-
4
Hanging Leg Raise
2
10 reps
-
5
Core Sliders
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
TRX Squat - Pause At Bottom
3
10 reps
-
2
Single Leg Press
3
8 reps
-
3
Seated Calf Raise
3
8 reps
-
4
Hanging Leg Raise
2
10 reps
-
5
Core Sliders
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
TRX Squat - Pause At Bottom
3
10 reps
-
2
Single Leg Press
3
8 reps
-
3
Seated Calf Raise
3
8 reps
-
4
Hanging Leg Raise
2
10 reps
-
5
Core Sliders
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
TRX Squat - Pause At Bottom
3
10 reps
-
2
Single Leg Press
3
8 reps
-
3
Seated Calf Raise
3
8 reps
-
4
Hanging Leg Raise
2
10 reps
-
5
Core Sliders
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
TRX Squat - Pause At Bottom
3
10 reps
-
2
Single Leg Press
3
8 reps
-
3
Seated Calf Raise
3
8 reps
-
4
Hanging Leg Raise
2
10 reps
-
5
Core Sliders
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
TRX Squat - Pause At Bottom
3
10 reps
-
2
Single Leg Press
3
8 reps
-
3
Seated Calf Raise
3
8 reps
-
4
Hanging Leg Raise
2
10 reps
-
5
Core Sliders
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
TRX Squat - Pause At Bottom
3
10 reps
-
2
Single Leg Press
3
8 reps
-
3
Seated Calf Raise
3
8 reps
-
4
Hanging Leg Raise
2
10 reps
-
5
Core Sliders
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press - Hammer Strength
3 Sets
8 Reps
-
2
Top To Bottom Cable Flyes
3 Sets
8 Reps
-
3
Pec Deck (Machine)
3 Sets
8 Reps
-
4
Seated Straight Row - Hammer Strength
3 Sets
8 Reps
-
5
Hammer Strength Iso-Lateral Low Row
3 Sets
8 Reps
-
6
Lateral Raise (Cable)
3 Sets
8 Reps
-
7
Lateral Raise (Machine)
3 Sets
8 Reps
-
8
Preacher Curl - Hammer Strength
3 Sets
8 Reps
-
9
Concentration Curl
3 Sets
8 Reps
-
Day 2
1
Squat (Smith Machine)
3 Sets
8 Reps
-
2
Step-Up (Weighted)
3 Sets
10 Reps
-
3
Standing Calf Raise
3 Sets
16 Reps
-
4
Calf Raise - Leg Press Machine
3 Sets
16 Reps
-
5
Abs Crunch (Machine)
4 Sets
15 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
-
2
Bench Press - Cable
3 Sets
8 Reps
-
3
Dip (Weighted)
3 Sets
8 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
3 Reps
-
Day 4
1
Lat Machine Pull Down - Close Grip
3 Sets
8 Reps
-
2
Underhand Lat Pulldown
3 Sets
8 Reps
-
3
Deadlift (Dumbbell)
3 Sets
8 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
8 Reps
-
5
Hammer Curl (Cable)
3 Sets
8 Reps
-
Day 5
1
TRX Squat - Pause At Bottom
3 Sets
10 Reps
-
2
Single Leg Press
3 Sets
8 Reps
-
3
Seated Calf Raise
3 Sets
8 Reps
-
4
Hanging Leg Raise
2 Sets
10 Reps
-
5
Core Sliders
3 Sets
10 Reps
-