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Five day upper lower

by Dylan V.

Program Description

.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 10, 2024 03:37
  • Last Edited
    Jun 18, 2025 08:22

Summary

Unlock your strength potential with the Five Day Upper Lower program, a comprehensive 16-week training plan designed for serious lifters. This program splits your workouts into focused upper and lower body sessions, maximizing muscle engagement and recovery. With five days of training each week, you'll tackle a variety of exercises, including dumbbell bench presses, lat pulldowns, and split squats, all while utilizing a full gym setup. Get ready to build muscle, increase strength, and transform your physique with a structured approach that keeps you motivated and progressing every step of the way.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Split Squat (Left Leg)
3
12 reps
-
2
Dumbbell Split Squat (Right Leg)
3
12 reps
-
3
Good Morning
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Split Squat (Left Leg)
3
12 reps
-
2
Dumbbell Split Squat (Right Leg)
3
12 reps
-
3
Good Morning
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Split Squat (Left Leg)
3
12 reps
-
2
Dumbbell Split Squat (Right Leg)
3
12 reps
-
3
Good Morning
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Split Squat (Left Leg)
3
12 reps
-
2
Dumbbell Split Squat (Right Leg)
3
12 reps
-
3
Good Morning
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Split Squat (Left Leg)
3
12 reps
-
2
Dumbbell Split Squat (Right Leg)
3
12 reps
-
3
Good Morning
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Split Squat (Left Leg)
3
12 reps
-
2
Dumbbell Split Squat (Right Leg)
3
12 reps
-
3
Good Morning
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Split Squat (Left Leg)
3
12 reps
-
2
Dumbbell Split Squat (Right Leg)
3
12 reps
-
3
Good Morning
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Dumbbell Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Dumbbell Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Dumbbell Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Dumbbell Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Dumbbell Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Dumbbell Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Dumbbell Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Dominant Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Assisted Reverse Nordic Curl
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Dominant Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Assisted Reverse Nordic Curl
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Assisted Reverse Nordic Curl
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Assisted Reverse Nordic Curl
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Assisted Reverse Nordic Curl
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Assisted Reverse Nordic Curl
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Assisted Reverse Nordic Curl
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Pec Deck (Machine)
3 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Upright Row (Cable)
3 Sets
12 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
12 Reps
-
6
Decline Crunch (Weighted)
3 Sets
12 Reps
-
Day 2
1
Dumbbell Split Squat (Left Leg)
3 Sets
12 Reps
-
2
Dumbbell Split Squat (Right Leg)
3 Sets
12 Reps
-
3
Good Morning
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Seated Hamstring Curl
3 Sets
12 Reps
-
Day 3
1
Seated Overhead Press (Barbell)
3 Sets
12 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
12 Reps
-
5
Seated Dumbbell Curl
3 Sets
12 Reps
-
6
Decline Crunch (Weighted)
3 Sets
12 Reps
-
Day 4
1
Glute Dominant Leg Press
3 Sets
12 Reps
-
2
Good Morning
3 Sets
12 Reps
-
3
Assisted Reverse Nordic Curl
3 Sets
12 Reps
-
4
Seated Hamstring Curl
3 Sets
12 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Skull Crusher
3 Sets
12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
12 Reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
AMRAP
-
5
Lying Bicep Curl
3 Sets
12 Reps
-
6
Decline Crunch (Weighted)
3 Sets
12 Reps
-