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Salvin Bro Split 4 Day 5.0

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Program Description

get Big, recover joints better between workouts. Includes Athletic Day

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 10, 2026 05:04
  • Last Edited
    Jan 10, 2026 05:37
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
11%
Triceps
10.6%
Upper Back
10.6%
Quadriceps
9.8%
Front Delts
9.8%
Biceps
8.7%
Lats
6.9%
Hamstrings
5.7%
Glutes
5.3%
Chest
4.9%
Rear Delts
4.1%
Other
3.7%
Forearms
2.6%
Olympic
2.4%
Abs
2.2%
Adductors
1.4%
Lower Back
0.4%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-7 reps
7-10 reps
-
-
2
Single-Leg Leg Curl
2
10-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-7 reps
7-10 reps
-
-
2
Leg Extension
2
8-12 reps
-
3
Single Leg Romanian Deadlift
2
8-12 reps
-
4
Split Squat (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-7 reps
7-10 reps
-
-
2
Single-Leg Leg Curl
2
10-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-7 reps
7-10 reps
-
-
2
Leg Extension
2
8-12 reps
-
3
Single Leg Romanian Deadlift
2
8-12 reps
-
4
Split Squat (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-7 reps
7-10 reps
-
-
2
Single-Leg Leg Curl
2
10-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-7 reps
7-10 reps
-
-
2
Leg Extension
2
8-12 reps
-
3
Single Leg Romanian Deadlift
2
8-12 reps
-
4
Split Squat (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-7 reps
7-10 reps
-
-
2
Single-Leg Leg Curl
2
10-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-7 reps
7-10 reps
-
-
2
Leg Extension
2
8-12 reps
-
3
Single Leg Romanian Deadlift
2
8-12 reps
-
4
Split Squat (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-7 reps
7-10 reps
-
-
2
Single-Leg Leg Curl
2
10-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-7 reps
7-10 reps
-
-
2
Leg Extension
2
8-12 reps
-
3
Single Leg Romanian Deadlift
2
8-12 reps
-
4
Split Squat (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-7 reps
7-10 reps
-
-
2
Single-Leg Leg Curl
2
10-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-7 reps
7-10 reps
-
-
2
Leg Extension
2
8-12 reps
-
3
Single Leg Romanian Deadlift
2
8-12 reps
-
4
Split Squat (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-7 reps
7-10 reps
-
-
2
Single-Leg Leg Curl
2
10-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-7 reps
7-10 reps
-
-
2
Leg Extension
2
8-12 reps
-
3
Single Leg Romanian Deadlift
2
8-12 reps
-
4
Split Squat (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-7 reps
7-10 reps
-
-
2
Single-Leg Leg Curl
2
10-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-7 reps
7-10 reps
-
-
2
Leg Extension
2
8-12 reps
-
3
Single Leg Romanian Deadlift
2
8-12 reps
-
4
Split Squat (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-7 reps
7-10 reps
-
-
2
Single-Leg Leg Curl
2
10-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-7 reps
7-10 reps
-
-
2
Leg Extension
2
8-12 reps
-
3
Single Leg Romanian Deadlift
2
8-12 reps
-
4
Split Squat (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Lu Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Cable Shrug
2
10-20 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Cable Shrug
2
8-12 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Cable Shrug
2
10-20 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Cable Shrug
2
8-12 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Cable Shrug
2
10-20 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Cable Shrug
2
8-12 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Cable Shrug
2
10-20 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Cable Shrug
2
8-12 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Cable Shrug
2
10-20 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Cable Shrug
2
8-12 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Cable Shrug
2
10-20 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Cable Shrug
2
8-12 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Cable Shrug
2
10-20 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Cable Shrug
2
8-12 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Cable Shrug
2
10-20 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Cable Shrug
2
8-12 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Cable Shrug
2
10-20 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Cable Shrug
2
8-12 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
-
2
Sandbag To Shoulder
3
3 reps
-
3
Clean (Barbell)
3
3 reps
-
4
Echo Bike Sprint
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
-
2
Sandbag To Shoulder
3
3 reps
-
3
Clean (Barbell)
3
3 reps
-
4
100m Sprint
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
-
2
Sandbag To Shoulder
3
3 reps
-
3
Clean (Barbell)
3
3 reps
-
4
Echo Bike Sprint
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
-
2
Sandbag To Shoulder
3
3 reps
-
3
Clean (Barbell)
3
3 reps
-
4
100m Sprint
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
-
2
Sandbag To Shoulder
3
3 reps
-
3
Clean (Barbell)
3
3 reps
-
4
Echo Bike Sprint
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
-
2
Sandbag To Shoulder
3
3 reps
-
3
Clean (Barbell)
3
3 reps
-
4
100m Sprint
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
-
2
Sandbag To Shoulder
3
3 reps
-
3
Clean (Barbell)
3
3 reps
-
4
Echo Bike Sprint
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
-
2
Sandbag To Shoulder
3
3 reps
-
3
Clean (Barbell)
3
3 reps
-
4
100m Sprint
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
-
2
Sandbag To Shoulder
3
3 reps
-
3
Clean (Barbell)
3
3 reps
-
4
Echo Bike Sprint
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
-
2
Sandbag To Shoulder
3
3 reps
-
3
Clean (Barbell)
3
3 reps
-
4
100m Sprint
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
-
2
Sandbag To Shoulder
3
3 reps
-
3
Clean (Barbell)
3
3 reps
-
4
Echo Bike Sprint
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
-
2
Sandbag To Shoulder
3
3 reps
-
3
Clean (Barbell)
3
3 reps
-
4
100m Sprint
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
-
2
Sandbag To Shoulder
3
3 reps
-
3
Clean (Barbell)
3
3 reps
-
4
Echo Bike Sprint
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
-
2
Sandbag To Shoulder
3
3 reps
-
3
Clean (Barbell)
3
3 reps
-
4
100m Sprint
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
-
2
Sandbag To Shoulder
3
3 reps
-
3
Clean (Barbell)
3
3 reps
-
4
Echo Bike Sprint
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
-
2
Sandbag To Shoulder
3
3 reps
-
3
Clean (Barbell)
3
3 reps
-
4
100m Sprint
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
-
2
Sandbag To Shoulder
3
3 reps
-
3
Clean (Barbell)
3
3 reps
-
4
Echo Bike Sprint
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
-
2
Sandbag To Shoulder
3
3 reps
-
3
Clean (Barbell)
3
3 reps
-
4
100m Sprint
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
8-12 reps
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Bicep Curl (EZ Bar)
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
8-12 reps
-
3B
Preacher Curl (EZ Bar)
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Hammer Curl (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Alternating Dumbbell Curl
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
8-12 reps
-
3B
Preacher Curl (EZ Bar)
2
8-12 reps
-
4A
Skull Crusher (Dumbbell)
2
8-12 reps
-
4B
Hammer Curl (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
8-12 reps
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Bicep Curl (EZ Bar)
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
8-12 reps
-
3B
Preacher Curl (EZ Bar)
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Hammer Curl (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Alternating Dumbbell Curl
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
8-12 reps
-
3B
Preacher Curl (EZ Bar)
2
8-12 reps
-
4A
Skull Crusher (Dumbbell)
2
8-12 reps
-
4B
Hammer Curl (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
8-12 reps
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Bicep Curl (EZ Bar)
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
8-12 reps
-
3B
Preacher Curl (EZ Bar)
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Hammer Curl (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Alternating Dumbbell Curl
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
8-12 reps
-
3B
Preacher Curl (EZ Bar)
2
8-12 reps
-
4A
Skull Crusher (Dumbbell)
2
8-12 reps
-
4B
Hammer Curl (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
8-12 reps
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Bicep Curl (EZ Bar)
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
8-12 reps
-
3B
Preacher Curl (EZ Bar)
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Hammer Curl (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Alternating Dumbbell Curl
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
8-12 reps
-
3B
Preacher Curl (EZ Bar)
2
8-12 reps
-
4A
Skull Crusher (Dumbbell)
2
8-12 reps
-
4B
Hammer Curl (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
8-12 reps
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Bicep Curl (EZ Bar)
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
8-12 reps
-
3B
Preacher Curl (EZ Bar)
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Hammer Curl (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Alternating Dumbbell Curl
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
8-12 reps
-
3B
Preacher Curl (EZ Bar)
2
8-12 reps
-
4A
Skull Crusher (Dumbbell)
2
8-12 reps
-
4B
Hammer Curl (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
8-12 reps
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Bicep Curl (EZ Bar)
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
8-12 reps
-
3B
Preacher Curl (EZ Bar)
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Hammer Curl (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Alternating Dumbbell Curl
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
8-12 reps
-
3B
Preacher Curl (EZ Bar)
2
8-12 reps
-
4A
Skull Crusher (Dumbbell)
2
8-12 reps
-
4B
Hammer Curl (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
8-12 reps
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Bicep Curl (EZ Bar)
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
8-12 reps
-
3B
Preacher Curl (EZ Bar)
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Hammer Curl (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Alternating Dumbbell Curl
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
8-12 reps
-
3B
Preacher Curl (EZ Bar)
2
8-12 reps
-
4A
Skull Crusher (Dumbbell)
2
8-12 reps
-
4B
Hammer Curl (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
8-12 reps
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Bicep Curl (EZ Bar)
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
8-12 reps
-
3B
Preacher Curl (EZ Bar)
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Hammer Curl (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Alternating Dumbbell Curl
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
8-12 reps
-
3B
Preacher Curl (EZ Bar)
2
8-12 reps
-
4A
Skull Crusher (Dumbbell)
2
8-12 reps
-
4B
Hammer Curl (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
8-12 reps
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Bicep Curl (EZ Bar)
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
8-12 reps
-
3B
Preacher Curl (EZ Bar)
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Hammer Curl (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Alternating Dumbbell Curl
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
8-12 reps
-
3B
Preacher Curl (EZ Bar)
2
8-12 reps
-
4A
Skull Crusher (Dumbbell)
2
8-12 reps
-
4B
Hammer Curl (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-7 Reps
7-10 Reps
7-10 Reps
-
-
-
2
Single-Leg Leg Curl
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3
Leg Extension
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Walking Lunge (Dumbbell)
1 Set
1 Set
30 Reps
30 Reps
-
-
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
2
Incline Cable Chest Press
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3
Chest Fly (Cable)
2 Sets
8-12 Reps
-
4
Lu Raise
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 3
1
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
2
Lat Pulldown
2 Sets
8-12 Reps
-
3
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
4
Single Arm Row (Dumbbell)
2 Sets
10-15 Reps
-
5
Cable Shrug
1 Set
1 Set
10-20 Reps
10-20 Reps
-
-
6
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
-
Day 4
1
Broad Jump
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
2
Sandbag To Shoulder
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
3
Clean (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
4
Echo Bike Sprint
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
-
-
-
Day 5
1
AD Press (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
2A
Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
-
2B
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
-
3A
JM Press (Smith Machine)
2 Sets
8-12 Reps
-
3B
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
-
4A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
4B
Hammer Curl (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
-
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
-