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5 day Upper Lower Split

by Viljami
1 athletes joined

Program Description

Hypertrophy Upper Lower Split

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 10, 2024 09:27
  • Last Edited
    Jun 18, 2025 08:52

Summary

Elevate your training with this comprehensive 8-week Upper Lower Split program, designed for five days of focused workouts each week. Target specific muscle groups with precision, alternating between upper body and lower body sessions to maximize strength and hypertrophy. Each workout incorporates a mix of compound and isolation exercises, ensuring balanced development and preventing plateaus. Get ready to push your limits and achieve your fitness goals with this structured and effective program!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Straight Arm Pulldown
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Hammer Curl (Cable)
2
12-20 reps
-
8
Skull Crusher (Barbell)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
2
12-15 reps
-
10
Rear Delt Fly (Cable)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Straight Arm Pulldown
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Hammer Curl (Cable)
2
12-20 reps
-
8
Skull Crusher (Barbell)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
2
12-15 reps
-
10
Rear Delt Fly (Cable)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Straight Arm Pulldown
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Hammer Curl (Cable)
2
12-20 reps
-
8
Skull Crusher (Barbell)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
2
12-15 reps
-
10
Rear Delt Fly (Cable)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Straight Arm Pulldown
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Hammer Curl (Cable)
2
12-20 reps
-
8
Skull Crusher (Barbell)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
2
12-15 reps
-
10
Rear Delt Fly (Cable)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Straight Arm Pulldown
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Hammer Curl (Cable)
2
12-20 reps
-
8
Skull Crusher (Barbell)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
2
12-15 reps
-
10
Rear Delt Fly (Cable)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Straight Arm Pulldown
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Hammer Curl (Cable)
2
12-20 reps
-
8
Skull Crusher (Barbell)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
2
12-15 reps
-
10
Rear Delt Fly (Cable)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Straight Arm Pulldown
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Hammer Curl (Cable)
2
12-20 reps
-
8
Skull Crusher (Barbell)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
2
12-15 reps
-
10
Rear Delt Fly (Cable)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Straight Arm Pulldown
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Hammer Curl (Cable)
2
12-20 reps
-
8
Skull Crusher (Barbell)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
2
12-15 reps
-
10
Rear Delt Fly (Cable)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Military Press (Smith Machine)
3
8-12 reps
-
4
Face Pull
2
12-20 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Fly
2
12-20 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Bicep Curl (Machine)
2
12-15 reps
-
10
Hammer Curl (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Military Press (Smith Machine)
3
8-12 reps
-
4
Face Pull
2
12-20 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Fly
2
12-20 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Bicep Curl (Machine)
2
12-15 reps
-
10
Hammer Curl (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Military Press (Smith Machine)
3
8-12 reps
-
4
Face Pull
2
12-20 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Fly
2
12-20 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Bicep Curl (Machine)
2
12-15 reps
-
10
Hammer Curl (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Military Press (Smith Machine)
3
8-12 reps
-
4
Face Pull
2
12-20 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Fly
2
12-20 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Bicep Curl (Machine)
2
12-15 reps
-
10
Hammer Curl (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Military Press (Smith Machine)
3
8-12 reps
-
4
Face Pull
2
12-20 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Fly
2
12-20 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Bicep Curl (Machine)
2
12-15 reps
-
10
Hammer Curl (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Military Press (Smith Machine)
3
8-12 reps
-
4
Face Pull
2
12-20 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Fly
2
12-20 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Bicep Curl (Machine)
2
12-15 reps
-
10
Hammer Curl (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Military Press (Smith Machine)
3
8-12 reps
-
4
Face Pull
2
12-20 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Fly
2
12-20 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Bicep Curl (Machine)
2
12-15 reps
-
10
Hammer Curl (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Military Press (Smith Machine)
3
8-12 reps
-
4
Face Pull
2
12-20 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Fly
2
12-20 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Bicep Curl (Machine)
2
12-15 reps
-
10
Hammer Curl (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Lying Leg Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Lying Leg Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Lying Leg Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Lying Leg Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Lying Leg Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Lying Leg Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Lying Leg Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Lying Leg Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Bayesian Curl
3
12-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Cable Crossover
2
12-15 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Dumbbell Row
3
8-12 reps
-
9
Seated Row (Cable)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Bayesian Curl
3
12-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Cable Crossover
2
12-15 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Dumbbell Row
3
8-12 reps
-
9
Seated Row (Cable)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Bayesian Curl
3
12-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Cable Crossover
2
12-15 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Dumbbell Row
3
8-12 reps
-
9
Seated Row (Cable)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Bayesian Curl
3
12-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Cable Crossover
2
12-15 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Dumbbell Row
3
8-12 reps
-
9
Seated Row (Cable)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Bayesian Curl
3
12-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Cable Crossover
2
12-15 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Dumbbell Row
3
8-12 reps
-
9
Seated Row (Cable)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Bayesian Curl
3
12-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Cable Crossover
2
12-15 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Dumbbell Row
3
8-12 reps
-
9
Seated Row (Cable)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Bayesian Curl
3
12-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Cable Crossover
2
12-15 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Dumbbell Row
3
8-12 reps
-
9
Seated Row (Cable)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Bayesian Curl
3
12-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Cable Crossover
2
12-15 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Dumbbell Row
3
8-12 reps
-
9
Seated Row (Cable)
2
12-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
5-8 Reps
-
2
Bench Press (Barbell)
1 Set
8-12 Reps
-
3
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
-
5
Straight Arm Pulldown
2 Sets
12-15 Reps
-
6
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
-
7
Hammer Curl (Cable)
2 Sets
12-20 Reps
-
8
Skull Crusher (Barbell)
3 Sets
12-15 Reps
-
9
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
10
Rear Delt Fly (Cable)
2 Sets
12-20 Reps
-
Day 2
1
Squat (Barbell)
2 Sets
5-8 Reps
-
2
Squat (Barbell)
1 Set
8-12 Reps
-
3
Bulgarian Split Squat (Barbell)
3 Sets
12-20 Reps
-
4
Leg Extension
3 Sets
12-20 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
6
Standing Calf Raise
3 Sets
8-12 Reps
-
7
Cable Crunch
3 Sets
8-12 Reps
-
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
-
2
Barbell Row
3 Sets
8-12 Reps
-
3
Seated Military Press (Smith Machine)
3 Sets
8-12 Reps
-
4
Face Pull
2 Sets
12-20 Reps
-
5
Chest Press (Machine)
3 Sets
8-12 Reps
-
6
Incline Chest Fly
2 Sets
12-20 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
8
Skull Crusher (Barbell)
2 Sets
8-12 Reps
-
9
Bicep Curl (Machine)
2 Sets
12-15 Reps
-
10
Hammer Curl (Cable)
2 Sets
12-15 Reps
-
Day 4
1
Stiff Leg Deadlift
3 Sets
8-12 Reps
-
2
Leg Curl
3 Sets
12-15 Reps
-
3
Lying Leg Curl
3 Sets
12-15 Reps
-
4
Hack Squat
3 Sets
8-12 Reps
-
5
Standing Calf Raise
3 Sets
12-15 Reps
-
6
Cable Crunch
3 Sets
12-15 Reps
-
7
Lying Leg Raise
3 Sets
15-20 Reps
-
Day 5
1
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
2
Bayesian Curl
3 Sets
12-15 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
6
Cable Crossover
2 Sets
12-15 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
8
Dumbbell Row
3 Sets
8-12 Reps
-
9
Seated Row (Cable)
2 Sets
12-15 Reps
-