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BoostcampPNG

New split

by Kentaro M.
2 athletes joined

Program Description

Saveeurope

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 19, 2024 09:08
  • Last Edited
    Jun 18, 2025 11:37

Summary

Unleash your strength with the "New Split" program, a comprehensive 16-week training plan designed for serious lifters. Committing to six days a week, you'll focus on targeted muscle groups, including back, triceps, and rear delts, using a mix of machines and cables to maximize your gains. Each session is structured to enhance muscle definition and strength, ensuring you push your limits while maintaining proper form. Get ready to transform your physique and elevate your performance!
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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
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Week 1
1 / 16 Weeks
Day 1
1
Lat Pulldown (Single Arm)
2 Sets
-
2
Single Arm Row (Cable)
2 Sets
-
3
Seated Wide-Grip Row (Cable)
2 Sets
-
4
Katana Extension
2 Sets
-
5
JM Press (Smith Machine)
2 Sets
-
6
Single Arm Tricep Extension (Cable)
1 Set
-
7
Rear Delt Fly (Cable)
3 Sets
-
Day 2
1
Leg Extension
3 Sets
-
2
Leg Press
2 Sets
-
3
Hip Adductor (Machine)
3 Sets
-
4
Lying Leg Curl
2 Sets
-
5
Romanian Deadlift (Barbell)
1 Set
-
Day 3
1
Incline Chest Press (Machine)
2 Sets
-
2
Chest Fly (Cable)
3 Sets
-
3
Bicep Curl (Cable)
2 Sets
-
4
Preacher Curl (Dumbbell)
3 Sets
-
5
Lateral Raise (Cable)
3 Sets
-
Day 4
1
Wide Grip Lat Pulldown
1 Set
-
2
Seated Wide-Grip Row (Cable)
2 Sets
-
3
Single Arm High Row (Cable)
1 Set
-
4
Single Arm Row (Cable)
1 Set
-
5
Rear Delt Fly (Cable)
2 Sets
-
6
Rear Delt Fly (Machine)
2 Sets
-
7
JM Press (Smith Machine)
2 Sets
-
8
Tricep Pushdown (Cable)
3 Sets
-
9
Katana Extension
2 Sets
-
Day 5
1
Leg Extension
2 Sets
-
2
Leg Press
3 Sets
-
3
Lying Leg Curl
2 Sets
-
4
Romanian Deadlift (Barbell)
2 Sets
-
Day 6
1
Incline Chest Press (Machine)
1 Set
-
2
Chest Press (Machine)
2 Sets
-
3
Incline Chest Fly (Dumbbell)
2 Sets
-
4
Lateral Raise (Cable)
3 Sets
-
5
Preacher Curl (Dumbbell)
3 Sets
-
6
Bicep Curl (Dumbbell)
2 Sets
-
7
Bicep Curl (Cable)
2 Sets
-