4.0
(1 rating)
Program Description
5 Day Split for building size, strength, and aesthetics.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 06, 2024 10:07
- Last EditedJun 18, 2025 08:38
Summary
Unlock your muscle-building potential with this comprehensive 12-week, 5-day hypertrophy split program designed for serious lifters. Each session focuses on targeted upper and lower body workouts, utilizing a mix of barbell, dumbbell, and cable exercises to maximize muscle engagement and growth. With a balanced approach to push and pull movements, you'll build strength and size while refining your technique. Get ready to challenge yourself and transform your physique in just three months!
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4.8 Stars with 10, 000+ Ratings
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
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4A
Single Leg Resistance Band Leg Extension
3
20 reps
-
4B
Glute-ham Roller
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4A
Single Leg Resistance Band Leg Extension
3
20 reps
-
4B
Glute-ham Roller
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4A
Single Leg Resistance Band Leg Extension
3
20 reps
-
4B
Glute-ham Roller
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4A
Single Leg Resistance Band Leg Extension
3
20 reps
-
4B
Glute-ham Roller
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4A
Single Leg Resistance Band Leg Extension
3
20 reps
-
4B
Glute-ham Roller
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4A
Single Leg Resistance Band Leg Extension
3
20 reps
-
4B
Glute-ham Roller
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4A
Single Leg Resistance Band Leg Extension
3
20 reps
-
4B
Glute-ham Roller
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4A
Single Leg Resistance Band Leg Extension
3
20 reps
-
4B
Glute-ham Roller
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4A
Single Leg Resistance Band Leg Extension
3
20 reps
-
4B
Glute-ham Roller
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4A
Single Leg Resistance Band Leg Extension
3
20 reps
-
4B
Glute-ham Roller
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4A
Single Leg Resistance Band Leg Extension
3
20 reps
-
4B
Glute-ham Roller
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4A
Single Leg Resistance Band Leg Extension
3
20 reps
-
4B
Glute-ham Roller
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4
Resistance Band Chest Fly
3
15-20 reps
-
5A
Tricep Extension (Cable)
5
12 reps
-
5B
Lateral Raise (Dumbbell)
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4
Resistance Band Chest Fly
3
15-20 reps
-
5A
Tricep Extension (Cable)
5
12 reps
-
5B
Lateral Raise (Dumbbell)
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4
Resistance Band Chest Fly
3
15-20 reps
-
5A
Tricep Extension (Cable)
5
12 reps
-
5B
Lateral Raise (Dumbbell)
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4
Resistance Band Chest Fly
3
15-20 reps
-
5A
Tricep Extension (Cable)
5
12 reps
-
5B
Lateral Raise (Dumbbell)
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4
Resistance Band Chest Fly
3
15-20 reps
-
5A
Tricep Extension (Cable)
5
12 reps
-
5B
Lateral Raise (Dumbbell)
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4
Resistance Band Chest Fly
3
15-20 reps
-
5A
Tricep Extension (Cable)
5
12 reps
-
5B
Lateral Raise (Dumbbell)
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4
Resistance Band Chest Fly
3
15-20 reps
-
5A
Tricep Extension (Cable)
5
12 reps
-
5B
Lateral Raise (Dumbbell)
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4
Resistance Band Chest Fly
3
15-20 reps
-
5A
Tricep Extension (Cable)
5
12 reps
-
5B
Lateral Raise (Dumbbell)
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4
Resistance Band Chest Fly
3
15-20 reps
-
5A
Tricep Extension (Cable)
5
12 reps
-
5B
Lateral Raise (Dumbbell)
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4
Resistance Band Chest Fly
3
15-20 reps
-
5A
Tricep Extension (Cable)
5
12 reps
-
5B
Lateral Raise (Dumbbell)
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4
Resistance Band Chest Fly
3
15-20 reps
-
5A
Tricep Extension (Cable)
5
12 reps
-
5B
Lateral Raise (Dumbbell)
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4
Resistance Band Chest Fly
3
15-20 reps
-
5A
Tricep Extension (Cable)
5
12 reps
-
5B
Lateral Raise (Dumbbell)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
6 reps
-
2
Pendlay Row
4
10 reps
-
3
Standing Pullover (Cable)
3
15 reps
-
4
Meadow Row
4
12 reps
-
5A
Bicep Curl (EZ Bar)
5
12 reps
-
5B
Rear Delt Fly (Dumbbell)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
6 reps
-
2
Pendlay Row
4
10 reps
-
3
Standing Pullover (Cable)
3
15 reps
-
4
Meadow Row
4
12 reps
-
5A
Bicep Curl (EZ Bar)
5
12 reps
-
5B
Rear Delt Fly (Dumbbell)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
6 reps
-
2
Pendlay Row
4
10 reps
-
3
Standing Pullover (Cable)
3
15 reps
-
4
Meadow Row
4
12 reps
-
5A
Bicep Curl (EZ Bar)
5
12 reps
-
5B
Rear Delt Fly (Dumbbell)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
6 reps
-
2
Pendlay Row
4
10 reps
-
3
Standing Pullover (Cable)
3
15 reps
-
4
Meadow Row
4
12 reps
-
5A
Bicep Curl (EZ Bar)
5
12 reps
-
5B
Rear Delt Fly (Dumbbell)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
6 reps
-
2
Pendlay Row
4
10 reps
-
3
Standing Pullover (Cable)
3
15 reps
-
4
Meadow Row
4
12 reps
-
5A
Bicep Curl (EZ Bar)
5
12 reps
-
5B
Rear Delt Fly (Dumbbell)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
6 reps
-
2
Pendlay Row
4
10 reps
-
3
Standing Pullover (Cable)
3
15 reps
-
4
Meadow Row
4
12 reps
-
5A
Bicep Curl (EZ Bar)
5
12 reps
-
5B
Rear Delt Fly (Dumbbell)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
6 reps
-
2
Pendlay Row
4
10 reps
-
3
Standing Pullover (Cable)
3
15 reps
-
4
Meadow Row
4
12 reps
-
5A
Bicep Curl (EZ Bar)
5
12 reps
-
5B
Rear Delt Fly (Dumbbell)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
6 reps
-
2
Pendlay Row
4
10 reps
-
3
Standing Pullover (Cable)
3
15 reps
-
4
Meadow Row
4
12 reps
-
5A
Bicep Curl (EZ Bar)
5
12 reps
-
5B
Rear Delt Fly (Dumbbell)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
6 reps
-
2
Pendlay Row
4
10 reps
-
3
Standing Pullover (Cable)
3
15 reps
-
4
Meadow Row
4
12 reps
-
5A
Bicep Curl (EZ Bar)
5
12 reps
-
5B
Rear Delt Fly (Dumbbell)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
6 reps
-
2
Pendlay Row
4
10 reps
-
3
Standing Pullover (Cable)
3
15 reps
-
4
Meadow Row
4
12 reps
-
5A
Bicep Curl (EZ Bar)
5
12 reps
-
5B
Rear Delt Fly (Dumbbell)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
6 reps
-
2
Pendlay Row
4
10 reps
-
3
Standing Pullover (Cable)
3
15 reps
-
4
Meadow Row
4
12 reps
-
5A
Bicep Curl (EZ Bar)
5
12 reps
-
5B
Rear Delt Fly (Dumbbell)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
6 reps
-
2
Pendlay Row
4
10 reps
-
3
Standing Pullover (Cable)
3
15 reps
-
4
Meadow Row
4
12 reps
-
5A
Bicep Curl (EZ Bar)
5
12 reps
-
5B
Rear Delt Fly (Dumbbell)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Front Squat (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
4
10-12 reps
-
4A
Single Leg Resistance Band Leg Extension
3
20 reps
-
4B
Glute-ham Roller
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Front Squat (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
4
10-12 reps
-
4A
Single Leg Resistance Band Leg Extension
3
20 reps
-
4B
Glute-ham Roller
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Front Squat (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
4
10-12 reps
-
4A
Single Leg Resistance Band Leg Extension
3
20 reps
-
4B
Glute-ham Roller
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Front Squat (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
4
10-12 reps
-
4A
Single Leg Resistance Band Leg Extension
3
20 reps
-
4B
Glute-ham Roller
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Front Squat (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
4
10-12 reps
-
4A
Single Leg Resistance Band Leg Extension
3
20 reps
-
4B
Glute-ham Roller
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Front Squat (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
4
10-12 reps
-
4A
Single Leg Resistance Band Leg Extension
3
20 reps
-
4B
Glute-ham Roller
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Front Squat (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
4
10-12 reps
-
4A
Single Leg Resistance Band Leg Extension
3
20 reps
-
4B
Glute-ham Roller
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Front Squat (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
4
10-12 reps
-
4A
Single Leg Resistance Band Leg Extension
3
20 reps
-
4B
Glute-ham Roller
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Front Squat (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
4
10-12 reps
-
4A
Single Leg Resistance Band Leg Extension
3
20 reps
-
4B
Glute-ham Roller
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Front Squat (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
4
10-12 reps
-
4A
Single Leg Resistance Band Leg Extension
3
20 reps
-
4B
Glute-ham Roller
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Front Squat (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
4
10-12 reps
-
4A
Single Leg Resistance Band Leg Extension
3
20 reps
-
4B
Glute-ham Roller
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Front Squat (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
4
10-12 reps
-
4A
Single Leg Resistance Band Leg Extension
3
20 reps
-
4B
Glute-ham Roller
3
15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Lat Pulldown
4
12 reps
-
3A
Bench Press (Dumbbell)
4
10 reps
-
3B
Single Arm Row (Dumbbell)
4
12 reps
-
4A
Floor Press (Barbell)
4
12 reps
-
4B
Inverted Row
4
15 reps
-
5A
Lying Tricep Extension (Barbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
5C
Resistance Band Lateral Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Lat Pulldown
4
12 reps
-
3A
Bench Press (Dumbbell)
4
10 reps
-
3B
Single Arm Row (Dumbbell)
4
12 reps
-
4A
Floor Press (Barbell)
4
12 reps
-
4B
Inverted Row
4
15 reps
-
5A
Lying Tricep Extension (Barbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
5C
Resistance Band Lateral Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Lat Pulldown
4
12 reps
-
3A
Bench Press (Dumbbell)
4
10 reps
-
3B
Single Arm Row (Dumbbell)
4
12 reps
-
4A
Floor Press (Barbell)
4
12 reps
-
4B
Inverted Row
4
15 reps
-
5A
Lying Tricep Extension (Barbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
5C
Resistance Band Lateral Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Lat Pulldown
4
12 reps
-
3A
Bench Press (Dumbbell)
4
10 reps
-
3B
Single Arm Row (Dumbbell)
4
12 reps
-
4A
Floor Press (Barbell)
4
12 reps
-
4B
Inverted Row
4
15 reps
-
5A
Lying Tricep Extension (Barbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
5C
Resistance Band Lateral Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Lat Pulldown
4
12 reps
-
3A
Bench Press (Dumbbell)
4
10 reps
-
3B
Single Arm Row (Dumbbell)
4
12 reps
-
4A
Floor Press (Barbell)
4
12 reps
-
4B
Inverted Row
4
15 reps
-
5A
Lying Tricep Extension (Barbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
5C
Resistance Band Lateral Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Lat Pulldown
4
12 reps
-
3A
Bench Press (Dumbbell)
4
10 reps
-
3B
Single Arm Row (Dumbbell)
4
12 reps
-
4A
Floor Press (Barbell)
4
12 reps
-
4B
Inverted Row
4
15 reps
-
5A
Lying Tricep Extension (Barbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
5C
Resistance Band Lateral Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Lat Pulldown
4
12 reps
-
3A
Bench Press (Dumbbell)
4
10 reps
-
3B
Single Arm Row (Dumbbell)
4
12 reps
-
4A
Floor Press (Barbell)
4
12 reps
-
4B
Inverted Row
4
15 reps
-
5A
Lying Tricep Extension (Barbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
5C
Resistance Band Lateral Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Lat Pulldown
4
12 reps
-
3A
Bench Press (Dumbbell)
4
10 reps
-
3B
Single Arm Row (Dumbbell)
4
12 reps
-
4A
Floor Press (Barbell)
4
12 reps
-
4B
Inverted Row
4
15 reps
-
5A
Lying Tricep Extension (Barbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
5C
Resistance Band Lateral Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Lat Pulldown
4
12 reps
-
3A
Bench Press (Dumbbell)
4
10 reps
-
3B
Single Arm Row (Dumbbell)
4
12 reps
-
4A
Floor Press (Barbell)
4
12 reps
-
4B
Inverted Row
4
15 reps
-
5A
Lying Tricep Extension (Barbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
5C
Resistance Band Lateral Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Lat Pulldown
4
12 reps
-
3A
Bench Press (Dumbbell)
4
10 reps
-
3B
Single Arm Row (Dumbbell)
4
12 reps
-
4A
Floor Press (Barbell)
4
12 reps
-
4B
Inverted Row
4
15 reps
-
5A
Lying Tricep Extension (Barbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
5C
Resistance Band Lateral Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Lat Pulldown
4
12 reps
-
3A
Bench Press (Dumbbell)
4
10 reps
-
3B
Single Arm Row (Dumbbell)
4
12 reps
-
4A
Floor Press (Barbell)
4
12 reps
-
4B
Inverted Row
4
15 reps
-
5A
Lying Tricep Extension (Barbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
5C
Resistance Band Lateral Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Lat Pulldown
4
12 reps
-
3A
Bench Press (Dumbbell)
4
10 reps
-
3B
Single Arm Row (Dumbbell)
4
12 reps
-
4A
Floor Press (Barbell)
4
12 reps
-
4B
Inverted Row
4
15 reps
-
5A
Lying Tricep Extension (Barbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
5C
Resistance Band Lateral Raise
3
20 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)4 Sets
10 Reps
-
3
Dip (Weighted)4 Sets
10-15 Reps
-
4
Resistance Band Chest Fly3 Sets
15-20 Reps
-
5A
Tricep Extension (Cable)5 Sets
12 Reps
-
5B
Lateral Raise (Dumbbell)5 Sets
20 Reps
-
Day 3
1
Chin-Up (Weighted)5 Sets
6 Reps
-
2
Pendlay Row4 Sets
10 Reps
-
3
Standing Pullover (Cable)3 Sets
15 Reps
-
4
Meadow Row4 Sets
12 Reps
-
5A
Bicep Curl (EZ Bar)5 Sets
12 Reps
-
5B
Rear Delt Fly (Dumbbell)5 Sets
20 Reps
-
Day 4
1
Deadlift (Barbell)5 Sets
5 Reps
-
2
Front Squat (Barbell)4 Sets
10 Reps
-
3
Walking Lunge (Dumbbell)4 Sets
10-12 Reps
-
4A
Single Leg Resistance Band Leg Extension3 Sets
20 Reps
-
4B
Glute-ham Roller3 Sets
15 Reps
-
5
Standing Calf Raise4 Sets
15-20 Reps
-
Day 5
1
Overhead Press (Barbell)5 Sets
5 Reps
-
2
Lat Pulldown4 Sets
12 Reps
-
3A
Bench Press (Dumbbell)4 Sets
10 Reps
-
3B
Single Arm Row (Dumbbell)4 Sets
12 Reps
-
4A
Floor Press (Barbell)4 Sets
12 Reps
-
4B
Inverted Row4 Sets
15 Reps
-
5A
Lying Tricep Extension (Barbell)3 Sets
12 Reps
-
5B
Incline Curl (Dumbbell)3 Sets
12 Reps
-
5C
Resistance Band Lateral Raise3 Sets
20 Reps
-
Day 1
1
Squat (Barbell)5 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)4 Sets
10-12 Reps
-
4A
Single Leg Resistance Band Leg Extension3 Sets
20 Reps
-
4B
Glute-ham Roller3 Sets
15 Reps
-
5
Standing Calf Raise4 Sets
15-20 Reps
-