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 EditedSep 11, 2025 09:40
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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.4%
Triceps
11.3%
Lats
10.2%
Quadriceps
9.8%
Chest
9.5%
Glutes
8.5%
Front Delts
6.9%
Hamstrings
6.5%
Biceps
6.2%
Middle Delts
4.5%
Calves
3.6%
Lower Back
3.4%
Abs
3.1%
Rear Delts
2.7%
Adductors
1.6%
Forearms
0.7%
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
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
-