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5 Day Upper-Lower/PPL

by Eric B.
140 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 18, 2025 12:57

Summary

Transform your physique with the 5 Day Upper-Lower/PPL program, a comprehensive 12-week workout plan designed for serious lifters. This program combines upper and lower body training with a push/pull/legs structure, ensuring balanced muscle development and optimal recovery. With five training days each week, you'll engage in effective supersets and targeted lifts, utilizing essential equipment found in a garage gym. Get ready to build strength, enhance endurance, and achieve your fitness goals!
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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
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Pull-Up (Weighted)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Arnold Press
3
12-15 reps
-
4A
Lying Tricep Extension (Barbell)
3
12 reps
-
4B
Bicep Curl (EZ Bar)
3
12 reps
-
4C
Resistance Band Lateral Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Pull-Up (Weighted)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Arnold Press
3
12-15 reps
-
4A
Lying Tricep Extension (Barbell)
3
12 reps
-
4B
Bicep Curl (EZ Bar)
3
12 reps
-
4C
Resistance Band Lateral Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Pull-Up (Weighted)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Arnold Press
3
12-15 reps
-
4A
Lying Tricep Extension (Barbell)
3
12 reps
-
4B
Bicep Curl (EZ Bar)
3
12 reps
-
4C
Resistance Band Lateral Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Pull-Up (Weighted)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Arnold Press
3
12-15 reps
-
4A
Lying Tricep Extension (Barbell)
3
12 reps
-
4B
Bicep Curl (EZ Bar)
3
12 reps
-
4C
Resistance Band Lateral Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Pull-Up (Weighted)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Arnold Press
3
12-15 reps
-
4A
Lying Tricep Extension (Barbell)
3
12 reps
-
4B
Bicep Curl (EZ Bar)
3
12 reps
-
4C
Resistance Band Lateral Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Pull-Up (Weighted)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Arnold Press
3
12-15 reps
-
4A
Lying Tricep Extension (Barbell)
3
12 reps
-
4B
Bicep Curl (EZ Bar)
3
12 reps
-
4C
Resistance Band Lateral Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Pull-Up (Weighted)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Arnold Press
3
12-15 reps
-
4A
Lying Tricep Extension (Barbell)
3
12 reps
-
4B
Bicep Curl (EZ Bar)
3
12 reps
-
4C
Resistance Band Lateral Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Pull-Up (Weighted)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Arnold Press
3
12-15 reps
-
4A
Lying Tricep Extension (Barbell)
3
12 reps
-
4B
Bicep Curl (EZ Bar)
3
12 reps
-
4C
Resistance Band Lateral Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Pull-Up (Weighted)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Arnold Press
3
12-15 reps
-
4A
Lying Tricep Extension (Barbell)
3
12 reps
-
4B
Bicep Curl (EZ Bar)
3
12 reps
-
4C
Resistance Band Lateral Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Pull-Up (Weighted)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Arnold Press
3
12-15 reps
-
4A
Lying Tricep Extension (Barbell)
3
12 reps
-
4B
Bicep Curl (EZ Bar)
3
12 reps
-
4C
Resistance Band Lateral Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Pull-Up (Weighted)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Arnold Press
3
12-15 reps
-
4A
Lying Tricep Extension (Barbell)
3
12 reps
-
4B
Bicep Curl (EZ Bar)
3
12 reps
-
4C
Resistance Band Lateral Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Pull-Up (Weighted)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Arnold Press
3
12-15 reps
-
4A
Lying Tricep Extension (Barbell)
3
12 reps
-
4B
Bicep Curl (EZ Bar)
3
12 reps
-
4C
Resistance Band Lateral Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4A
Squat (Dumbbell)
3
5 reps
-
4B
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
4C
Goblet Squat
3
15 reps
-
4D
Reverse Lunge (Dumbbell)
3
20 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4A
Squat (Dumbbell)
3
5 reps
-
4B
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
4C
Goblet Squat
3
15 reps
-
4D
Reverse Lunge (Dumbbell)
3
20 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4A
Squat (Dumbbell)
3
5 reps
-
4B
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
4C
Goblet Squat
3
15 reps
-
4D
Reverse Lunge (Dumbbell)
3
20 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4A
Squat (Dumbbell)
3
5 reps
-
4B
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
4C
Goblet Squat
3
15 reps
-
4D
Reverse Lunge (Dumbbell)
3
20 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4A
Squat (Dumbbell)
3
5 reps
-
4B
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
4C
Goblet Squat
3
15 reps
-
4D
Reverse Lunge (Dumbbell)
3
20 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4A
Squat (Dumbbell)
3
5 reps
-
4B
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
4C
Goblet Squat
3
15 reps
-
4D
Reverse Lunge (Dumbbell)
3
20 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4A
Squat (Dumbbell)
3
5 reps
-
4B
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
4C
Goblet Squat
3
15 reps
-
4D
Reverse Lunge (Dumbbell)
3
20 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4A
Squat (Dumbbell)
3
5 reps
-
4B
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
4C
Goblet Squat
3
15 reps
-
4D
Reverse Lunge (Dumbbell)
3
20 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4A
Squat (Dumbbell)
3
5 reps
-
4B
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
4C
Goblet Squat
3
15 reps
-
4D
Reverse Lunge (Dumbbell)
3
20 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4A
Squat (Dumbbell)
3
5 reps
-
4B
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
4C
Goblet Squat
3
15 reps
-
4D
Reverse Lunge (Dumbbell)
3
20 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4A
Squat (Dumbbell)
3
5 reps
-
4B
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
4C
Goblet Squat
3
15 reps
-
4D
Reverse Lunge (Dumbbell)
3
20 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4A
Squat (Dumbbell)
3
5 reps
-
4B
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
4C
Goblet Squat
3
15 reps
-
4D
Reverse Lunge (Dumbbell)
3
20 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Resistance Band Chest Fly
3
20 reps
-
4A
Arnold Press
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
3
12 reps
-
6A
Tricep Extension (Cable)
3
10 reps
-
6B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Resistance Band Chest Fly
3
20 reps
-
4A
Arnold Press
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
3
12 reps
-
6A
Tricep Extension (Cable)
3
10 reps
-
6B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Resistance Band Chest Fly
3
20 reps
-
4A
Arnold Press
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
3
12 reps
-
6A
Tricep Extension (Cable)
3
10 reps
-
6B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Resistance Band Chest Fly
3
20 reps
-
4A
Arnold Press
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
3
12 reps
-
6A
Tricep Extension (Cable)
3
10 reps
-
6B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Resistance Band Chest Fly
3
20 reps
-
4A
Arnold Press
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
3
12 reps
-
6A
Tricep Extension (Cable)
3
10 reps
-
6B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Resistance Band Chest Fly
3
20 reps
-
4A
Arnold Press
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
3
12 reps
-
6A
Tricep Extension (Cable)
3
10 reps
-
6B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Resistance Band Chest Fly
3
20 reps
-
4A
Arnold Press
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
3
12 reps
-
6A
Tricep Extension (Cable)
3
10 reps
-
6B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Resistance Band Chest Fly
3
20 reps
-
4A
Arnold Press
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
3
12 reps
-
6A
Tricep Extension (Cable)
3
10 reps
-
6B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Resistance Band Chest Fly
3
20 reps
-
4A
Arnold Press
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
3
12 reps
-
6A
Tricep Extension (Cable)
3
10 reps
-
6B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Resistance Band Chest Fly
3
20 reps
-
4A
Arnold Press
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
3
12 reps
-
6A
Tricep Extension (Cable)
3
10 reps
-
6B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Resistance Band Chest Fly
3
20 reps
-
4A
Arnold Press
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
3
12 reps
-
6A
Tricep Extension (Cable)
3
10 reps
-
6B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Resistance Band Chest Fly
3
20 reps
-
4A
Arnold Press
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
3
12 reps
-
6A
Tricep Extension (Cable)
3
10 reps
-
6B
French Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8-12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Single Arm Row (Dumbbell)
3
12-15 reps
-
4A
Face Pull
3
12 reps
-
4B
Shrug (Barbell)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Incline Curl (Dumbbell)
3
10 reps
-
6B
Spider Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8-12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Single Arm Row (Dumbbell)
3
12-15 reps
-
4A
Face Pull
3
12 reps
-
4B
Shrug (Barbell)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Incline Curl (Dumbbell)
3
10 reps
-
6B
Spider Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8-12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Single Arm Row (Dumbbell)
3
12-15 reps
-
4A
Face Pull
3
12 reps
-
4B
Shrug (Barbell)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Incline Curl (Dumbbell)
3
10 reps
-
6B
Spider Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8-12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Single Arm Row (Dumbbell)
3
12-15 reps
-
4A
Face Pull
3
12 reps
-
4B
Shrug (Barbell)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Incline Curl (Dumbbell)
3
10 reps
-
6B
Spider Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8-12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Single Arm Row (Dumbbell)
3
12-15 reps
-
4A
Face Pull
3
12 reps
-
4B
Shrug (Barbell)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Incline Curl (Dumbbell)
3
10 reps
-
6B
Spider Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8-12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Single Arm Row (Dumbbell)
3
12-15 reps
-
4A
Face Pull
3
12 reps
-
4B
Shrug (Barbell)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Incline Curl (Dumbbell)
3
10 reps
-
6B
Spider Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8-12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Single Arm Row (Dumbbell)
3
12-15 reps
-
4A
Face Pull
3
12 reps
-
4B
Shrug (Barbell)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Incline Curl (Dumbbell)
3
10 reps
-
6B
Spider Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8-12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Single Arm Row (Dumbbell)
3
12-15 reps
-
4A
Face Pull
3
12 reps
-
4B
Shrug (Barbell)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Incline Curl (Dumbbell)
3
10 reps
-
6B
Spider Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8-12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Single Arm Row (Dumbbell)
3
12-15 reps
-
4A
Face Pull
3
12 reps
-
4B
Shrug (Barbell)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Incline Curl (Dumbbell)
3
10 reps
-
6B
Spider Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8-12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Single Arm Row (Dumbbell)
3
12-15 reps
-
4A
Face Pull
3
12 reps
-
4B
Shrug (Barbell)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Incline Curl (Dumbbell)
3
10 reps
-
6B
Spider Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8-12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Single Arm Row (Dumbbell)
3
12-15 reps
-
4A
Face Pull
3
12 reps
-
4B
Shrug (Barbell)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Incline Curl (Dumbbell)
3
10 reps
-
6B
Spider Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8-12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Single Arm Row (Dumbbell)
3
12-15 reps
-
4A
Face Pull
3
12 reps
-
4B
Shrug (Barbell)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Incline Curl (Dumbbell)
3
10 reps
-
6B
Spider Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8-12 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4A
Lunge (Dumbbell)
3
20 reps
-
4B
Goblet Squat
3
20 reps
-
4C
Kettlebell Swing
3
20 reps
-
5A
Seated Calf Raise
3
30 secs
-
5B
Standing Calf Raise
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8-12 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4A
Lunge (Dumbbell)
3
20 reps
-
4B
Goblet Squat
3
20 reps
-
4C
Kettlebell Swing
3
20 reps
-
5A
Seated Calf Raise
3
30 secs
-
5B
Standing Calf Raise
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8-12 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4A
Lunge (Dumbbell)
3
20 reps
-
4B
Goblet Squat
3
20 reps
-
4C
Kettlebell Swing
3
20 reps
-
5A
Seated Calf Raise
3
30 secs
-
5B
Standing Calf Raise
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8-12 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4A
Lunge (Dumbbell)
3
20 reps
-
4B
Goblet Squat
3
20 reps
-
4C
Kettlebell Swing
3
20 reps
-
5A
Seated Calf Raise
3
30 secs
-
5B
Standing Calf Raise
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8-12 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4A
Lunge (Dumbbell)
3
20 reps
-
4B
Goblet Squat
3
20 reps
-
4C
Kettlebell Swing
3
20 reps
-
5A
Seated Calf Raise
3
30 secs
-
5B
Standing Calf Raise
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8-12 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4A
Lunge (Dumbbell)
3
20 reps
-
4B
Goblet Squat
3
20 reps
-
4C
Kettlebell Swing
3
20 reps
-
5A
Seated Calf Raise
3
30 secs
-
5B
Standing Calf Raise
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8-12 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4A
Lunge (Dumbbell)
3
20 reps
-
4B
Goblet Squat
3
20 reps
-
4C
Kettlebell Swing
3
20 reps
-
5A
Seated Calf Raise
3
30 secs
-
5B
Standing Calf Raise
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8-12 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4A
Lunge (Dumbbell)
3
20 reps
-
4B
Goblet Squat
3
20 reps
-
4C
Kettlebell Swing
3
20 reps
-
5A
Seated Calf Raise
3
30 secs
-
5B
Standing Calf Raise
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8-12 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4A
Lunge (Dumbbell)
3
20 reps
-
4B
Goblet Squat
3
20 reps
-
4C
Kettlebell Swing
3
20 reps
-
5A
Seated Calf Raise
3
30 secs
-
5B
Standing Calf Raise
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8-12 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4A
Lunge (Dumbbell)
3
20 reps
-
4B
Goblet Squat
3
20 reps
-
4C
Kettlebell Swing
3
20 reps
-
5A
Seated Calf Raise
3
30 secs
-
5B
Standing Calf Raise
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8-12 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4A
Lunge (Dumbbell)
3
20 reps
-
4B
Goblet Squat
3
20 reps
-
4C
Kettlebell Swing
3
20 reps
-
5A
Seated Calf Raise
3
30 secs
-
5B
Standing Calf Raise
3
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8-12 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4A
Lunge (Dumbbell)
3
20 reps
-
4B
Goblet Squat
3
20 reps
-
4C
Kettlebell Swing
3
20 reps
-
5A
Seated Calf Raise
3
30 secs
-
5B
Standing Calf Raise
3
30 secs
-
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
-