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Pro Split Version

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Program Description

Måndag-Bröst Rygg Tisdag-Armar och axlar Onsdag-Vila Torsdag-Ben Fredag-Bröst Rygg Lördag-Armar och axlar Söndag-Vila

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 22, 2025 06:36
  • Last Edited
    Jun 29, 2025 08:04

Summary

Unleash your potential with the Bro Split Version, a comprehensive 12-week program designed for serious lifters. With five training days each week, you'll focus on specific muscle groups, ensuring optimal recovery and growth. This program combines a variety of exercises, from incline bench presses to weighted pull-ups, all aimed at building strength and muscle definition. Get ready to push your limits and transform your physique with targeted workouts that fit seamlessly into your gym routine!
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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 (Smith Machine)
2
8 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Push Up (Weighted)
2
AMRAP
-
4
Lat Pulldown
2
8 reps
-
5
Pec Deck (Machine)
2
8 reps
-
6
Chest Supported Row (Machine)
2
8 reps
-
7
Chest Press (Machine)
2
8 reps
-
8
Seated Row (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Pec Deck (Machine)
2
8 reps
-
6
Seated Row (Cable)
2
8 reps
-
7
Push Up (Weighted)
2
AMRAP
-
8
Chest Supported Row (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Pec Deck (Machine)
2
8 reps
-
6
Seated Row (Cable)
2
8 reps
-
7
Push Up (Weighted)
2
AMRAP
-
8
Chest Supported Row (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Pec Deck (Machine)
2
8 reps
-
6
Seated Row (Cable)
2
8 reps
-
7
Push Up (Weighted)
2
AMRAP
-
8
Chest Supported Row (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Pec Deck (Machine)
2
8 reps
-
6
Seated Row (Cable)
2
8 reps
-
7
Push Up (Weighted)
2
AMRAP
-
8
Chest Supported Row (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Pec Deck (Machine)
2
8 reps
-
6
Seated Row (Cable)
2
8 reps
-
7
Push Up (Weighted)
2
AMRAP
-
8
Chest Supported Row (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Pec Deck (Machine)
2
8 reps
-
6
Seated Row (Cable)
2
8 reps
-
7
Push Up (Weighted)
2
AMRAP
-
8
Chest Supported Row (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Pec Deck (Machine)
2
8 reps
-
6
Seated Row (Cable)
2
8 reps
-
7
Push Up (Weighted)
2
AMRAP
-
8
Chest Supported Row (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Pec Deck (Machine)
2
8 reps
-
6
Seated Row (Cable)
2
8 reps
-
7
Push Up (Weighted)
2
AMRAP
-
8
Chest Supported Row (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Pec Deck (Machine)
2
8 reps
-
6
Seated Row (Cable)
2
8 reps
-
7
Push Up (Weighted)
2
AMRAP
-
8
Chest Supported Row (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Pec Deck (Machine)
2
8 reps
-
6
Seated Row (Cable)
2
8 reps
-
7
Push Up (Weighted)
2
AMRAP
-
8
Chest Supported Row (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Pec Deck (Machine)
2
8 reps
-
6
Seated Row (Cable)
2
8 reps
-
7
Push Up (Weighted)
2
AMRAP
-
8
Chest Supported Row (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
2
8 reps
-
3
Bayesian Curl
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Rear Delt Fly (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
2
8 reps
-
3
Bayesian Curl
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Rear Delt Fly (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
2
8 reps
-
3
Bayesian Curl
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Rear Delt Fly (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
2
8 reps
-
3
Bayesian Curl
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Rear Delt Fly (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
2
8 reps
-
3
Bayesian Curl
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Rear Delt Fly (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
2
8 reps
-
3
Bayesian Curl
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Rear Delt Fly (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
2
8 reps
-
3
Bayesian Curl
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Rear Delt Fly (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
2
8 reps
-
3
Bayesian Curl
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Rear Delt Fly (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
2
8 reps
-
3
Bayesian Curl
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Rear Delt Fly (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
2
8 reps
-
3
Bayesian Curl
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Rear Delt Fly (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
2
8 reps
-
3
Bayesian Curl
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Rear Delt Fly (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
2
8 reps
-
3
Bayesian Curl
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Rear Delt Fly (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hip Adductor (Machine)
3
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hip Adductor (Machine)
3
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hip Adductor (Machine)
3
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hip Adductor (Machine)
3
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hip Adductor (Machine)
3
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hip Adductor (Machine)
3
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hip Adductor (Machine)
3
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hip Adductor (Machine)
3
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hip Adductor (Machine)
3
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hip Adductor (Machine)
3
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hip Adductor (Machine)
3
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hip Adductor (Machine)
3
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Extension
3
8 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Seated Row (Cable)
2
10 reps
-
7
Push Up (Weighted)
2
AMRAP
-
8
Chest Supported Row (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Seated Row (Cable)
2
10 reps
-
7
Push Up (Weighted)
2
AMRAP
-
8
Chest Supported Row (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Seated Row (Cable)
2
10 reps
-
7
Push Up (Weighted)
2
AMRAP
-
8
Chest Supported Row (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Seated Row (Cable)
2
10 reps
-
7
Push Up (Weighted)
2
AMRAP
-
8
Chest Supported Row (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Seated Row (Cable)
2
10 reps
-
7
Push Up (Weighted)
2
AMRAP
-
8
Chest Supported Row (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Seated Row (Cable)
2
10 reps
-
7
Push Up (Weighted)
2
AMRAP
-
8
Chest Supported Row (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Seated Row (Cable)
2
10 reps
-
7
Push Up (Weighted)
2
AMRAP
-
8
Chest Supported Row (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Seated Row (Cable)
2
10 reps
-
7
Push Up (Weighted)
2
AMRAP
-
8
Chest Supported Row (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Seated Row (Cable)
2
10 reps
-
7
Push Up (Weighted)
2
AMRAP
-
8
Chest Supported Row (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Seated Row (Cable)
2
10 reps
-
7
Push Up (Weighted)
2
AMRAP
-
8
Chest Supported Row (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Seated Row (Cable)
2
10 reps
-
7
Push Up (Weighted)
2
AMRAP
-
8
Chest Supported Row (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Seated Row (Cable)
2
10 reps
-
7
Push Up (Weighted)
2
AMRAP
-
8
Chest Supported Row (Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
2
8 reps
-
3
Bayesian Curl
2
8 reps
-
4
Tricep Pushdown (Cable)
2
8 reps
-
5
Preacher Curl (Barbell)
2
8 reps
-
6
Hammer Curl (Cable)
2
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
2
8 reps
-
3
Bayesian Curl
2
8 reps
-
4
Tricep Pushdown (Cable)
2
8 reps
-
5
Preacher Curl (Barbell)
2
8 reps
-
6
Hammer Curl (Cable)
2
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
2
8 reps
-
3
Bayesian Curl
2
8 reps
-
4
Tricep Pushdown (Cable)
2
8 reps
-
5
Preacher Curl (Barbell)
2
8 reps
-
6
Hammer Curl (Cable)
2
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
2
8 reps
-
3
Bayesian Curl
2
8 reps
-
4
Tricep Pushdown (Cable)
2
8 reps
-
5
Preacher Curl (Barbell)
2
8 reps
-
6
Hammer Curl (Cable)
2
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
2
8 reps
-
3
Bayesian Curl
2
8 reps
-
4
Tricep Pushdown (Cable)
2
8 reps
-
5
Preacher Curl (Barbell)
2
8 reps
-
6
Hammer Curl (Cable)
2
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
2
8 reps
-
3
Bayesian Curl
2
8 reps
-
4
Tricep Pushdown (Cable)
2
8 reps
-
5
Preacher Curl (Barbell)
2
8 reps
-
6
Hammer Curl (Cable)
2
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
2
8 reps
-
3
Bayesian Curl
2
8 reps
-
4
Tricep Pushdown (Cable)
2
8 reps
-
5
Preacher Curl (Barbell)
2
8 reps
-
6
Hammer Curl (Cable)
2
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
2
8 reps
-
3
Bayesian Curl
2
8 reps
-
4
Tricep Pushdown (Cable)
2
8 reps
-
5
Preacher Curl (Barbell)
2
8 reps
-
6
Hammer Curl (Cable)
2
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
2
8 reps
-
3
Bayesian Curl
2
8 reps
-
4
Tricep Pushdown (Cable)
2
8 reps
-
5
Preacher Curl (Barbell)
2
8 reps
-
6
Hammer Curl (Cable)
2
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
2
8 reps
-
3
Bayesian Curl
2
8 reps
-
4
Tricep Pushdown (Cable)
2
8 reps
-
5
Preacher Curl (Barbell)
2
8 reps
-
6
Hammer Curl (Cable)
2
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
2
8 reps
-
3
Bayesian Curl
2
8 reps
-
4
Tricep Pushdown (Cable)
2
8 reps
-
5
Preacher Curl (Barbell)
2
8 reps
-
6
Hammer Curl (Cable)
2
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
2
8 reps
-
3
Bayesian Curl
2
8 reps
-
4
Tricep Pushdown (Cable)
2
8 reps
-
5
Preacher Curl (Barbell)
2
8 reps
-
6
Hammer Curl (Cable)
2
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Bicep Curl (Barbell)
3 Sets
8 Reps
-
2
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
-
3
Bayesian Curl
2 Sets
8 Reps
-
4
Tricep Extension (Cable)
3 Sets
8 Reps
-
5
Hammer Curl
2 Sets
8 Reps
-
6
Lateral Raise (Cable)
2 Sets
10 Reps
-
7
Rear Delt Fly (Cable)
2 Sets
10 Reps
-
Day 3
1
Pendulum Squat
2 Sets
8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
-
3
Hip Adductor (Machine)
3 Sets
8 Reps
-
4
Leg Curl
2 Sets
8 Reps
-
5
Leg Extension
3 Sets
8 Reps
-
6
Standing Calf Raise
3 Sets
12 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
-
2
Pull-Up (Weighted)
2 Sets
8 Reps
-
3
Chest Press (Machine)
2 Sets
8 Reps
-
4
Lat Pulldown
2 Sets
8 Reps
-
5
Pec Deck (Machine)
3 Sets
8 Reps
-
6
Seated Row (Cable)
2 Sets
10 Reps
-
7
Push Up (Weighted)
2 Sets
AMRAP
-
8
Chest Supported Row (Machine)
2 Sets
8 Reps
-
Day 5
1
Bicep Curl (Barbell)
3 Sets
8 Reps
-
2
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
-
3
Bayesian Curl
2 Sets
8 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
8 Reps
-
5
Preacher Curl (Barbell)
2 Sets
8 Reps
-
6
Hammer Curl (Cable)
2 Sets
8 Reps
-
7
Lateral Raise (Cable)
3 Sets
12 Reps
-
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
-
2
Pull-Up (Weighted)
2 Sets
8 Reps
-
3
Push Up (Weighted)
2 Sets
AMRAP
-
4
Lat Pulldown
2 Sets
8 Reps
-
5
Pec Deck (Machine)
2 Sets
8 Reps
-
6
Chest Supported Row (Machine)
2 Sets
8 Reps
-
7
Chest Press (Machine)
2 Sets
8 Reps
-
8
Seated Row (Cable)
2 Sets
8 Reps
-