AJ’s Workout Split

by AJ

5.0

(1 rating)

Program Description

A list of my personal workouts anyone can follow.

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
16 weeks
Time Per Workout
80 minutes
Created
Feb 24, 2025 03:39
Last Edited
Jun 18, 2025 12:51

Summary

Transform your physique with AJ’s Workout Split, a comprehensive 16-week program designed for serious lifters. Train six days a week, focusing on a balanced split that targets all major muscle groups, including dedicated sessions for chest, back, legs, and arms. Each workout is meticulously crafted with a mix of feeder and working sets, ensuring you build strength and muscle effectively. Get ready to push your limits and achieve your fitness goals with this structured and dynamic approach to training!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Dip (Bodyweight)

AMRAP

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 1

Bench Press (Barbell)

5 Sets

Incline Bench Press (Smith Machine)

4 Sets

Tricep Pushdown (Cable)

3 Sets

Skull Crusher (Barbell)

3 Sets

Seated Shoulder Press (Dumbbell)

3 Sets

Front Raise

3 Sets

Lateral Raise (Dumbbell)

3 Sets

Dip (Bodyweight)

1 Set

AMRAP

Day 2

Pull-Up (Bodyweight)

1 Set

AMRAP

Chest Supported Row (Dumbbell)

5 Sets

Lat Pulldown

3 Sets

Preacher Curl (Dumbbell)

3 Sets

Hammer Curl

3 Sets

Wrist Curls

3 Sets

Reverse Wrist Curl (Dumbbell)

3 Sets

Deadlift (Barbell)

4 Sets

Day 3

Squat (Barbell)

5 Sets

Romanian Deadlift (Dumbbell)

3 Sets

Standing Calf Raise

3 Sets

Leg Extension

3 Sets

Leg Curl

3 Sets

Hip Adductor (Machine)

2 Sets

Hip Abductor (Machine)

2 Sets

Seated Calf Raise

3 Sets

Day 4

Bench Press (Dumbbell)

5 Sets

Incline Bench Press (Dumbbell)

5 Sets

Seated Overhead Tricep Extension

3 Sets

Single Arm Pushdown

3 Sets

Military Press (Barbell)

3 Sets

Shoulder Press (Plate Loaded)

3 Sets

Day 5

Barbell Row

5 Sets

Lat Pulldown (Close Grip)

3 Sets

Rear Delt Fly (Dumbbell)

3 Sets

Bicep Curl (Dumbbell)

3 Sets

Reverse Bicep Curl (EZ Bar)

3 Sets

Reverse Wrist Curl (Barbell)

3 Sets

Day 6

Leg Press (45 Degrees)

3 Sets

Hip Thrust (Machine)

3 Sets

Standing Calf Raise

3 Sets

V-Squat

3 Sets

Bulgarian Split Squat (Dumbbell)

3 Sets

Seated Calf Raise

3 Sets