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BoostcampPNG

5 Day Upper-Lower/PPL

by Selina De Maaijer

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
    Feb 28, 2024 09:48
  • Last Edited
    May 14, 2024 06:25

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.1%
Glutes
11.7%
Hamstrings
10.4%
Upper Back
9.9%
Triceps
9.8%
Biceps
7.3%
Lats
6.7%
Chest
6.5%
Front Delts
5.6%
Lower Back
4.7%
Calves
3.8%
Abs
3.2%
Middle Delts
3%
Adductors
2.2%
Rear Delts
1.1%
Forearms
0.9%
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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
-