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BoostcampPNG

Lower-Upper-FB-Arms

by Christian S.
1 athletes joined

Program Description

Program for a client of mine, who works out monday, tuesday and friday in the gym and wants to add in some volume on weekends at home

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 07, 2025 04:48
  • Last Edited
    Jun 18, 2025 12:46

Summary

Transform your physique with the Lower-Upper-FB-Arms program, an 18-week journey designed for serious lifters. This comprehensive 4-day split focuses on building strength and muscle across all major muscle groups, with specialized arm training to enhance definition. Each session incorporates supersets for maximum intensity, ensuring you get the most out of every workout. Whether you're looking to bulk up or tone down, this program will push your limits and elevate your fitness game. Get ready to see real results!
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4.8 Stars with 10, 000+ Ratings
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
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Week 1
1 / 18 Weeks
Day 4
1A
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
-
1B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
1C
Skull Crusher (Dumbbell)
3 Sets
6-10 Reps
-
2A
Hammer Curl
3 Sets
8-12 Reps
-
2B
Overhead Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
-
2C
Dead Bug
2 Sets
AMRAP
-
Day 2
1
Chest Supported Row (Machine)
3 Sets
6-10 Reps
-
2
Chest Press (Machine)
3 Sets
6-10 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
5A
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
-
5B
Bicep Curl (Cable)
3 Sets
6-10 Reps
-
5C
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Knee Raise (Captain's Chair)
3 Sets
AMRAP
-
Day 1
1
Pavlov Press
2 Sets
15-20 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3A
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
3B
Calf Raise (Leg Press)
3 Sets
8-12 Reps
-
4A
Leg Curl
3 Sets
8-12 Reps
-
4B
Leg Extension
3 Sets
8-12 Reps
-
5A
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
5B
Hip Abductor (Machine)
3 Sets
8-12 Reps
-
Day 3
1
High Bar Squat (Barbell)
3 Sets
6-10 Reps
-
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2B
Single Arm Row (Dumbbell)
3 Sets
6-10 Reps
-
3A
Hyperextension
3 Sets
10-15 Reps
-
3B
Oblique Crunch
2 Sets
10-15 Reps
-
4
Pullover (Machine)
3 Sets
8-12 Reps
-
5
Shrug
3 Sets
10-15 Reps
-
6
Pec Deck (Machine)
2 Sets
10-15 Reps
-