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BoostcampPNG

2026 12 week Upper Only Split

by
1 athletes joined

Program Description

Upper body only while recovering from broken leg

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 01, 2026 04:53
  • Last Edited
    Jan 01, 2026 05:08
Muscle Engagement
Front
Back
MuscleSet
Biceps
17.4%
Upper Back
15.2%
Triceps
12.6%
Lats
12.6%
Chest
11%
Front Delts
11%
Forearms
6.9%
Rear Delts
6.8%
Middle Delts
6.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
1
-
9
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
1
-
9
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
1
-
9
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
1
-
9
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
1
-
9
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
1
-
9
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
1
-
9
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
1
-
9
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
1
-
9
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
1
-
9
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
1
-
9
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
1
-
9
Reverse Pec Deck
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
1
-
9
Reverse Pec Deck
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
1
-
9
Reverse Pec Deck
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
1
-
9
Reverse Pec Deck
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
1
-
9
Reverse Pec Deck
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
1
-
9
Reverse Pec Deck
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
1
-
9
Reverse Pec Deck
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
1
-
9
Reverse Pec Deck
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
1
-
9
Reverse Pec Deck
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
1
-
9
Reverse Pec Deck
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
1
-
9
Reverse Pec Deck
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
1
-
9
Reverse Pec Deck
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Face Pull
1
-
9
Reverse Pec Deck
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
12 Reps
-
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
-
3
Chest Fly (Machine)
3 Sets
12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Tricep Extension (Cable)
3 Sets
12 Reps
-
6
Preacher Curl (Machine)
3 Sets
12 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
8
Lateral Raise (Cable)
3 Sets
12 Reps
-
9
Shrug (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Seated Row (Cable)
3 Sets
12 Reps
-
2
T-Bar Row
3 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Pullover (Dumbbell)
3 Sets
12 Reps
-
5
Preacher Curl (Machine)
3 Sets
12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
7
Lateral Raise (Cable)
3 Sets
12 Reps
-
8
Face Pull
1 Set
-
9
Reverse Pec Deck
3 Sets
12 Reps
-
Day 3
1
Chest Press (Machine)
3 Sets
12 Reps
-
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
-
3
Chest Fly (Machine)
3 Sets
12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Tricep Extension (Cable)
3 Sets
12 Reps
-
6
Preacher Curl (Machine)
3 Sets
12 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
8
Lateral Raise (Cable)
3 Sets
12 Reps
-
9
Shrug (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Seated Row (Cable)
3 Sets
12 Reps
-
2
T-Bar Row
3 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Pullover (Dumbbell)
3 Sets
12 Reps
-
5
Preacher Curl (Machine)
3 Sets
12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
7
Lateral Raise (Cable)
3 Sets
12 Reps
-
8
Face Pull
1 Set
-
9
Reverse Pec Deck
3 Sets
12 Reps
-