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BoostcampPNG

5 Day Hypertrophy Split

by Eric B.
114 athletes joined

Program Description

5 Day Split for building size, strength, and aesthetics.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 06, 2024 10:07
  • Last Edited
    Oct 01, 2024 11:16
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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 Fly
3 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 Row
4 Sets
10 Reps
3
Standing Pullover (Cable)
3 Sets
15 Reps
4
Meadow Row
4 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 Extension
3 Sets
20 Reps
4B
Glute-ham Roller
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
4 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 Row
4 Sets
15 Reps
5A
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
5C
Resistance Band Lateral Raise
3 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 Extension
3 Sets
20 Reps
4B
Glute-ham Roller
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps