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5 Day Upper-Lower/PPL
by Eric B.
78 athletes joined
Program Description
A 5-day muscle building split that combines the Upper-Lower and Push/Pull/Legs routines.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 07, 2024 01:57
Last Edited
Jun 16, 2024 09:48
down_app
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)
4 Sets
6-8 Reps
1B
Pull-Up (Weighted)
4 Sets
6-8 Reps
2A
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
2B
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
3
Arnold Press
3 Sets
12-15 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
12 Reps
4C
Resistance Band Lateral Raise
3 Sets
20 Reps
Day 2
1
Trap Bar Deadlift
5 Sets
6-8 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4A
Squat (Dumbbell)
3 Sets
5 Reps
4B
Stiff Leg Deadlift (Dumbbell)
3 Sets
10 Reps
4C
Goblet Squat
3 Sets
15 Reps
4D
Reverse Lunge (Dumbbell)
3 Sets
20 Reps
5
Standing Calf Raise
4 Sets
20 Reps
Day 3
1
Incline Bench Press (Barbell)
5 Sets
8-12 Reps
2
Bench Press (Dumbbell)
4 Sets
10-12 Reps
3
Resistance Band Chest Fly
3 Sets
20 Reps
4A
Arnold Press
3 Sets
10 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
6A
Tricep Extension (Cable)
3 Sets
10 Reps
6B
French Press
3 Sets
10 Reps
Day 4
1
Bent Over Row (Barbell)
5 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
12 Reps
3
Single Arm Row (Dumbbell)
3 Sets
12-15 Reps
4A
Face Pull
3 Sets
12 Reps
4B
Shrug (Barbell)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
6A
Incline Curl (Dumbbell)
3 Sets
10 Reps
6B
Spider Curl
3 Sets
10 Reps
Day 5
1
Front Squat (Barbell)
5 Sets
8-12 Reps
2
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
4A
Lunge (Dumbbell)
3 Sets
20 Reps
4B
Goblet Squat
3 Sets
20 Reps
4C
Kettlebell Swing
3 Sets
20 Reps
5A
Seated Calf Raise
3 Sets
30 secs
5B
Standing Calf Raise
3 Sets
30 secs
Day 1
1A
Bench Press (Barbell)
4 Sets
6-8 Reps
1B
Pull-Up (Weighted)
4 Sets
6-8 Reps
2A
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
2B
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
3
Arnold Press
3 Sets
12-15 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
12 Reps
4C
Resistance Band Lateral Raise
3 Sets
20 Reps
Day 2
1
Trap Bar Deadlift
5 Sets
6-8 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4A
Squat (Dumbbell)
3 Sets
5 Reps
4B
Stiff Leg Deadlift (Dumbbell)
3 Sets
10 Reps
4C
Goblet Squat
3 Sets
15 Reps
4D
Reverse Lunge (Dumbbell)
3 Sets
20 Reps
5
Standing Calf Raise
4 Sets
20 Reps
Day 3
1
Incline Bench Press (Barbell)
5 Sets
8-12 Reps
2
Bench Press (Dumbbell)
4 Sets
10-12 Reps
3
Resistance Band Chest Fly
3 Sets
20 Reps
4A
Arnold Press
3 Sets
10 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
6A
Tricep Extension (Cable)
3 Sets
10 Reps
6B
French Press
3 Sets
10 Reps
Day 4
1
Bent Over Row (Barbell)
5 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
12 Reps
3
Single Arm Row (Dumbbell)
3 Sets
12-15 Reps
4A
Face Pull
3 Sets
12 Reps
4B
Shrug (Barbell)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
6A
Incline Curl (Dumbbell)
3 Sets
10 Reps
6B
Spider Curl
3 Sets
10 Reps
Day 5
1
Front Squat (Barbell)
5 Sets
8-12 Reps
2
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
4A
Lunge (Dumbbell)
3 Sets
20 Reps
4B
Goblet Squat
3 Sets
20 Reps
4C
Kettlebell Swing
3 Sets
20 Reps
5A
Seated Calf Raise
3 Sets
30 secs
5B
Standing Calf Raise
3 Sets
30 secs
Day 1
1A
Bench Press (Barbell)
4 Sets
6-8 Reps
1B
Pull-Up (Weighted)
4 Sets
6-8 Reps
2A
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
2B
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
3
Arnold Press
3 Sets
12-15 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
12 Reps
4C
Resistance Band Lateral Raise
3 Sets
20 Reps
Day 2
1
Trap Bar Deadlift
5 Sets
6-8 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4A
Squat (Dumbbell)
3 Sets
5 Reps
4B
Stiff Leg Deadlift (Dumbbell)
3 Sets
10 Reps
4C
Goblet Squat
3 Sets
15 Reps
4D
Reverse Lunge (Dumbbell)
3 Sets
20 Reps
5
Standing Calf Raise
4 Sets
20 Reps
Day 3
1
Incline Bench Press (Barbell)
5 Sets
8-12 Reps
2
Bench Press (Dumbbell)
4 Sets
10-12 Reps
3
Resistance Band Chest Fly
3 Sets
20 Reps
4A
Arnold Press
3 Sets
10 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
6A
Tricep Extension (Cable)
3 Sets
10 Reps
6B
French Press
3 Sets
10 Reps
Day 4
1
Bent Over Row (Barbell)
5 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
12 Reps
3
Single Arm Row (Dumbbell)
3 Sets
12-15 Reps
4A
Face Pull
3 Sets
12 Reps
4B
Shrug (Barbell)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
6A
Incline Curl (Dumbbell)
3 Sets
10 Reps
6B
Spider Curl
3 Sets
10 Reps
Day 5
1
Front Squat (Barbell)
5 Sets
8-12 Reps
2
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
4A
Lunge (Dumbbell)
3 Sets
20 Reps
4B
Goblet Squat
3 Sets
20 Reps
4C
Kettlebell Swing
3 Sets
20 Reps
5A
Seated Calf Raise
3 Sets
30 secs
5B
Standing Calf Raise
3 Sets
30 secs
Day 1
1A
Bench Press (Barbell)
4 Sets
6-8 Reps
1B
Pull-Up (Weighted)
4 Sets
6-8 Reps
2A
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
2B
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
3
Arnold Press
3 Sets
12-15 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
12 Reps
4C
Resistance Band Lateral Raise
3 Sets
20 Reps
Day 2
1
Trap Bar Deadlift
5 Sets
6-8 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4A
Squat (Dumbbell)
3 Sets
5 Reps
4B
Stiff Leg Deadlift (Dumbbell)
3 Sets
10 Reps
4C
Goblet Squat
3 Sets
15 Reps
4D
Reverse Lunge (Dumbbell)
3 Sets
20 Reps
5
Standing Calf Raise
4 Sets
20 Reps
Day 3
1
Incline Bench Press (Barbell)
5 Sets
8-12 Reps
2
Bench Press (Dumbbell)
4 Sets
10-12 Reps
3
Resistance Band Chest Fly
3 Sets
20 Reps
4A
Arnold Press
3 Sets
10 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
6A
Tricep Extension (Cable)
3 Sets
10 Reps
6B
French Press
3 Sets
10 Reps
Day 4
1
Bent Over Row (Barbell)
5 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
12 Reps
3
Single Arm Row (Dumbbell)
3 Sets
12-15 Reps
4A
Face Pull
3 Sets
12 Reps
4B
Shrug (Barbell)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
6A
Incline Curl (Dumbbell)
3 Sets
10 Reps
6B
Spider Curl
3 Sets
10 Reps
Day 5
1
Front Squat (Barbell)
5 Sets
8-12 Reps
2
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
4A
Lunge (Dumbbell)
3 Sets
20 Reps
4B
Goblet Squat
3 Sets
20 Reps
4C
Kettlebell Swing
3 Sets
20 Reps
5A
Seated Calf Raise
3 Sets
30 secs
5B
Standing Calf Raise
3 Sets
30 secs
Day 1
1A
Bench Press (Barbell)
4 Sets
6-8 Reps
1B
Pull-Up (Weighted)
4 Sets
6-8 Reps
2A
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
2B
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
3
Arnold Press
3 Sets
12-15 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
12 Reps
4C
Resistance Band Lateral Raise
3 Sets
20 Reps
Day 2
1
Trap Bar Deadlift
5 Sets
6-8 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4A
Squat (Dumbbell)
3 Sets
5 Reps
4B
Stiff Leg Deadlift (Dumbbell)
3 Sets
10 Reps
4C
Goblet Squat
3 Sets
15 Reps
4D
Reverse Lunge (Dumbbell)
3 Sets
20 Reps
5
Standing Calf Raise
4 Sets
20 Reps
Day 3
1
Incline Bench Press (Barbell)
5 Sets
8-12 Reps
2
Bench Press (Dumbbell)
4 Sets
10-12 Reps
3
Resistance Band Chest Fly
3 Sets
20 Reps
4A
Arnold Press
3 Sets
10 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
6A
Tricep Extension (Cable)
3 Sets
10 Reps
6B
French Press
3 Sets
10 Reps
Day 4
1
Bent Over Row (Barbell)
5 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
12 Reps
3
Single Arm Row (Dumbbell)
3 Sets
12-15 Reps
4A
Face Pull
3 Sets
12 Reps
4B
Shrug (Barbell)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
6A
Incline Curl (Dumbbell)
3 Sets
10 Reps
6B
Spider Curl
3 Sets
10 Reps
Day 5
1
Front Squat (Barbell)
5 Sets
8-12 Reps
2
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
4A
Lunge (Dumbbell)
3 Sets
20 Reps
4B
Goblet Squat
3 Sets
20 Reps
4C
Kettlebell Swing
3 Sets
20 Reps
5A
Seated Calf Raise
3 Sets
30 secs
5B
Standing Calf Raise
3 Sets
30 secs
Day 1
1A
Bench Press (Barbell)
4 Sets
6-8 Reps
1B
Pull-Up (Weighted)
4 Sets
6-8 Reps
2A
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
2B
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
3
Arnold Press
3 Sets
12-15 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
12 Reps
4C
Resistance Band Lateral Raise
3 Sets
20 Reps
Day 2
1
Trap Bar Deadlift
5 Sets
6-8 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4A
Squat (Dumbbell)
3 Sets
5 Reps
4B
Stiff Leg Deadlift (Dumbbell)
3 Sets
10 Reps
4C
Goblet Squat
3 Sets
15 Reps
4D
Reverse Lunge (Dumbbell)
3 Sets
20 Reps
5
Standing Calf Raise
4 Sets
20 Reps
Day 3
1
Incline Bench Press (Barbell)
5 Sets
8-12 Reps
2
Bench Press (Dumbbell)
4 Sets
10-12 Reps
3
Resistance Band Chest Fly
3 Sets
20 Reps
4A
Arnold Press
3 Sets
10 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
6A
Tricep Extension (Cable)
3 Sets
10 Reps
6B
French Press
3 Sets
10 Reps
Day 4
1
Bent Over Row (Barbell)
5 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
12 Reps
3
Single Arm Row (Dumbbell)
3 Sets
12-15 Reps
4A
Face Pull
3 Sets
12 Reps
4B
Shrug (Barbell)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
6A
Incline Curl (Dumbbell)
3 Sets
10 Reps
6B
Spider Curl
3 Sets
10 Reps
Day 5
1
Front Squat (Barbell)
5 Sets
8-12 Reps
2
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
4A
Lunge (Dumbbell)
3 Sets
20 Reps
4B
Goblet Squat
3 Sets
20 Reps
4C
Kettlebell Swing
3 Sets
20 Reps
5A
Seated Calf Raise
3 Sets
30 secs
5B
Standing Calf Raise
3 Sets
30 secs
Day 1
1A
Bench Press (Barbell)
4 Sets
6-8 Reps
1B
Pull-Up (Weighted)
4 Sets
6-8 Reps
2A
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
2B
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
3
Arnold Press
3 Sets
12-15 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
12 Reps
4C
Resistance Band Lateral Raise
3 Sets
20 Reps
Day 2
1
Trap Bar Deadlift
5 Sets
6-8 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4A
Squat (Dumbbell)
3 Sets
5 Reps
4B
Stiff Leg Deadlift (Dumbbell)
3 Sets
10 Reps
4C
Goblet Squat
3 Sets
15 Reps
4D
Reverse Lunge (Dumbbell)
3 Sets
20 Reps
5
Standing Calf Raise
4 Sets
20 Reps
Day 3
1
Incline Bench Press (Barbell)
5 Sets
8-12 Reps
2
Bench Press (Dumbbell)
4 Sets
10-12 Reps
3
Resistance Band Chest Fly
3 Sets
20 Reps
4A
Arnold Press
3 Sets
10 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
6A
Tricep Extension (Cable)
3 Sets
10 Reps
6B
French Press
3 Sets
10 Reps
Day 4
1
Bent Over Row (Barbell)
5 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
12 Reps
3
Single Arm Row (Dumbbell)
3 Sets
12-15 Reps
4A
Face Pull
3 Sets
12 Reps
4B
Shrug (Barbell)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
6A
Incline Curl (Dumbbell)
3 Sets
10 Reps
6B
Spider Curl
3 Sets
10 Reps
Day 5
1
Front Squat (Barbell)
5 Sets
8-12 Reps
2
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
4A
Lunge (Dumbbell)
3 Sets
20 Reps
4B
Goblet Squat
3 Sets
20 Reps
4C
Kettlebell Swing
3 Sets
20 Reps
5A
Seated Calf Raise
3 Sets
30 secs
5B
Standing Calf Raise
3 Sets
30 secs
Day 1
1A
Bench Press (Barbell)
4 Sets
6-8 Reps
1B
Pull-Up (Weighted)
4 Sets
6-8 Reps
2A
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
2B
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
3
Arnold Press
3 Sets
12-15 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
12 Reps
4C
Resistance Band Lateral Raise
3 Sets
20 Reps
Day 2
1
Trap Bar Deadlift
5 Sets
6-8 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4A
Squat (Dumbbell)
3 Sets
5 Reps
4B
Stiff Leg Deadlift (Dumbbell)
3 Sets
10 Reps
4C
Goblet Squat
3 Sets
15 Reps
4D
Reverse Lunge (Dumbbell)
3 Sets
20 Reps
5
Standing Calf Raise
4 Sets
20 Reps
Day 3
1
Incline Bench Press (Barbell)
5 Sets
8-12 Reps
2
Bench Press (Dumbbell)
4 Sets
10-12 Reps
3
Resistance Band Chest Fly
3 Sets
20 Reps
4A
Arnold Press
3 Sets
10 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
6A
Tricep Extension (Cable)
3 Sets
10 Reps
6B
French Press
3 Sets
10 Reps
Day 4
1
Bent Over Row (Barbell)
5 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
12 Reps
3
Single Arm Row (Dumbbell)
3 Sets
12-15 Reps
4A
Face Pull
3 Sets
12 Reps
4B
Shrug (Barbell)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
6A
Incline Curl (Dumbbell)
3 Sets
10 Reps
6B
Spider Curl
3 Sets
10 Reps
Day 5
1
Front Squat (Barbell)
5 Sets
8-12 Reps
2
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
4A
Lunge (Dumbbell)
3 Sets
20 Reps
4B
Goblet Squat
3 Sets
20 Reps
4C
Kettlebell Swing
3 Sets
20 Reps
5A
Seated Calf Raise
3 Sets
30 secs
5B
Standing Calf Raise
3 Sets
30 secs
Day 1
1A
Bench Press (Barbell)
4 Sets
6-8 Reps
1B
Pull-Up (Weighted)
4 Sets
6-8 Reps
2A
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
2B
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
3
Arnold Press
3 Sets
12-15 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
12 Reps
4C
Resistance Band Lateral Raise
3 Sets
20 Reps
Day 2
1
Trap Bar Deadlift
5 Sets
6-8 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4A
Squat (Dumbbell)
3 Sets
5 Reps
4B
Stiff Leg Deadlift (Dumbbell)
3 Sets
10 Reps
4C
Goblet Squat
3 Sets
15 Reps
4D
Reverse Lunge (Dumbbell)
3 Sets
20 Reps
5
Standing Calf Raise
4 Sets
20 Reps
Day 3
1
Incline Bench Press (Barbell)
5 Sets
8-12 Reps
2
Bench Press (Dumbbell)
4 Sets
10-12 Reps
3
Resistance Band Chest Fly
3 Sets
20 Reps
4A
Arnold Press
3 Sets
10 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
6A
Tricep Extension (Cable)
3 Sets
10 Reps
6B
French Press
3 Sets
10 Reps
Day 4
1
Bent Over Row (Barbell)
5 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
12 Reps
3
Single Arm Row (Dumbbell)
3 Sets
12-15 Reps
4A
Face Pull
3 Sets
12 Reps
4B
Shrug (Barbell)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
6A
Incline Curl (Dumbbell)
3 Sets
10 Reps
6B
Spider Curl
3 Sets
10 Reps
Day 5
1
Front Squat (Barbell)
5 Sets
8-12 Reps
2
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
4A
Lunge (Dumbbell)
3 Sets
20 Reps
4B
Goblet Squat
3 Sets
20 Reps
4C
Kettlebell Swing
3 Sets
20 Reps
5A
Seated Calf Raise
3 Sets
30 secs
5B
Standing Calf Raise
3 Sets
30 secs
Day 1
1A
Bench Press (Barbell)
4 Sets
6-8 Reps
1B
Pull-Up (Weighted)
4 Sets
6-8 Reps
2A
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
2B
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
3
Arnold Press
3 Sets
12-15 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
12 Reps
4C
Resistance Band Lateral Raise
3 Sets
20 Reps
Day 2
1
Trap Bar Deadlift
5 Sets
6-8 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4A
Squat (Dumbbell)
3 Sets
5 Reps
4B
Stiff Leg Deadlift (Dumbbell)
3 Sets
10 Reps
4C
Goblet Squat
3 Sets
15 Reps
4D
Reverse Lunge (Dumbbell)
3 Sets
20 Reps
5
Standing Calf Raise
4 Sets
20 Reps
Day 3
1
Incline Bench Press (Barbell)
5 Sets
8-12 Reps
2
Bench Press (Dumbbell)
4 Sets
10-12 Reps
3
Resistance Band Chest Fly
3 Sets
20 Reps
4A
Arnold Press
3 Sets
10 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
6A
Tricep Extension (Cable)
3 Sets
10 Reps
6B
French Press
3 Sets
10 Reps
Day 4
1
Bent Over Row (Barbell)
5 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
12 Reps
3
Single Arm Row (Dumbbell)
3 Sets
12-15 Reps
4A
Face Pull
3 Sets
12 Reps
4B
Shrug (Barbell)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
6A
Incline Curl (Dumbbell)
3 Sets
10 Reps
6B
Spider Curl
3 Sets
10 Reps
Day 5
1
Front Squat (Barbell)
5 Sets
8-12 Reps
2
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
4A
Lunge (Dumbbell)
3 Sets
20 Reps
4B
Goblet Squat
3 Sets
20 Reps
4C
Kettlebell Swing
3 Sets
20 Reps
5A
Seated Calf Raise
3 Sets
30 secs
5B
Standing Calf Raise
3 Sets
30 secs
Day 1
1A
Bench Press (Barbell)
4 Sets
6-8 Reps
1B
Pull-Up (Weighted)
4 Sets
6-8 Reps
2A
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
2B
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
3
Arnold Press
3 Sets
12-15 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
12 Reps
4C
Resistance Band Lateral Raise
3 Sets
20 Reps
Day 2
1
Trap Bar Deadlift
5 Sets
6-8 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4A
Squat (Dumbbell)
3 Sets
5 Reps
4B
Stiff Leg Deadlift (Dumbbell)
3 Sets
10 Reps
4C
Goblet Squat
3 Sets
15 Reps
4D
Reverse Lunge (Dumbbell)
3 Sets
20 Reps
5
Standing Calf Raise
4 Sets
20 Reps
Day 3
1
Incline Bench Press (Barbell)
5 Sets
8-12 Reps
2
Bench Press (Dumbbell)
4 Sets
10-12 Reps
3
Resistance Band Chest Fly
3 Sets
20 Reps
4A
Arnold Press
3 Sets
10 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
6A
Tricep Extension (Cable)
3 Sets
10 Reps
6B
French Press
3 Sets
10 Reps
Day 4
1
Bent Over Row (Barbell)
5 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
12 Reps
3
Single Arm Row (Dumbbell)
3 Sets
12-15 Reps
4A
Face Pull
3 Sets
12 Reps
4B
Shrug (Barbell)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
6A
Incline Curl (Dumbbell)
3 Sets
10 Reps
6B
Spider Curl
3 Sets
10 Reps
Day 5
1
Front Squat (Barbell)
5 Sets
8-12 Reps
2
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
4A
Lunge (Dumbbell)
3 Sets
20 Reps
4B
Goblet Squat
3 Sets
20 Reps
4C
Kettlebell Swing
3 Sets
20 Reps
5A
Seated Calf Raise
3 Sets
30 secs
5B
Standing Calf Raise
3 Sets
30 secs
Day 1
1A
Bench Press (Barbell)
4 Sets
6-8 Reps
1B
Pull-Up (Weighted)
4 Sets
6-8 Reps
2A
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
2B
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
3
Arnold Press
3 Sets
12-15 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
12 Reps
4C
Resistance Band Lateral Raise
3 Sets
20 Reps
Day 2
1
Trap Bar Deadlift
5 Sets
6-8 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4A
Squat (Dumbbell)
3 Sets
5 Reps
4B
Stiff Leg Deadlift (Dumbbell)
3 Sets
10 Reps
4C
Goblet Squat
3 Sets
15 Reps
4D
Reverse Lunge (Dumbbell)
3 Sets
20 Reps
5
Standing Calf Raise
4 Sets
20 Reps
Day 3
1
Incline Bench Press (Barbell)
5 Sets
8-12 Reps
2
Bench Press (Dumbbell)
4 Sets
10-12 Reps
3
Resistance Band Chest Fly
3 Sets
20 Reps
4A
Arnold Press
3 Sets
10 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
6A
Tricep Extension (Cable)
3 Sets
10 Reps
6B
French Press
3 Sets
10 Reps
Day 4
1
Bent Over Row (Barbell)
5 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
12 Reps
3
Single Arm Row (Dumbbell)
3 Sets
12-15 Reps
4A
Face Pull
3 Sets
12 Reps
4B
Shrug (Barbell)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
6A
Incline Curl (Dumbbell)
3 Sets
10 Reps
6B
Spider Curl
3 Sets
10 Reps
Day 5
1
Front Squat (Barbell)
5 Sets
8-12 Reps
2
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
4A
Lunge (Dumbbell)
3 Sets
20 Reps
4B
Goblet Squat
3 Sets
20 Reps
4C
Kettlebell Swing
3 Sets
20 Reps
5A
Seated Calf Raise
3 Sets
30 secs
5B
Standing Calf Raise
3 Sets
30 secs