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Hyperbolic Ascent

by Kikito L.
5.0
(1 rating)

Program Description

Upper Lower split + Arm day

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 24, 2025 06:48
  • Last Edited
    Jun 18, 2025 11:49

Summary

Embark on a transformative journey with Hyperbolic Ascent, a 12-week program designed to elevate your strength and physique. Committing to five days a week, you'll engage in targeted workouts that blend compound lifts and isolation exercises, ensuring balanced muscle development. Each session focuses on upper and lower body strength, incorporating a variety of equipment to challenge your limits. Get ready to push past your boundaries and achieve the results you've always wanted!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-15 reps
-
2
Pull-Up (Weighted)
3
5-10 reps
-
3
Incline Bench Press (Barbell)
3
5-10 reps
-
4
Single Arm Iso Row
3
6-12 reps
-
5
Chest Press (Convergent)
3
6-12 reps
-
6A
Incline Curl (Dumbbell)
3
6-12 reps
-
6B
Skull Crusher (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-15 reps
-
2
Pull-Up (Weighted)
3
5-10 reps
-
3
Incline Bench Press (Barbell)
3
5-10 reps
-
4
Single Arm Iso Row
3
6-12 reps
-
5
Chest Press (Convergent)
3
6-12 reps
-
6A
Incline Curl (Dumbbell)
3
6-12 reps
-
6B
Skull Crusher (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-15 reps
-
2
Pull-Up (Weighted)
3
5-10 reps
-
3
Incline Bench Press (Barbell)
3
5-10 reps
-
4
Single Arm Iso Row
3
6-12 reps
-
5
Chest Press (Convergent)
3
6-12 reps
-
6A
Incline Curl (Dumbbell)
3
6-12 reps
-
6B
Skull Crusher (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-15 reps
-
2
Pull-Up (Weighted)
3
5-10 reps
-
3
Incline Bench Press (Barbell)
3
5-10 reps
-
4
Single Arm Iso Row
3
6-12 reps
-
5
Chest Press (Convergent)
3
6-12 reps
-
6A
Incline Curl (Dumbbell)
3
6-12 reps
-
6B
Skull Crusher (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-15 reps
-
2
Pull-Up (Weighted)
3
5-10 reps
-
3
Incline Bench Press (Barbell)
3
5-10 reps
-
4
Single Arm Iso Row
3
6-12 reps
-
5
Chest Press (Convergent)
3
6-12 reps
-
6A
Incline Curl (Dumbbell)
3
6-12 reps
-
6B
Skull Crusher (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
-
2
Incline Bench Press (Barbell)
3
5-10 reps
-
3
Lateral Raise (Cable)
3
8-15 reps
-
4
Dumbbell Row
3
5-10 reps
-
5
Chest Press (Convergent)
3
6-12 reps
-
6A
Incline Curl (Dumbbell)
3
6-12 reps
-
6B
Skull Crusher (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
-
2
Incline Bench Press (Barbell)
3
5-10 reps
-
3
Lateral Raise (Cable)
3
8-15 reps
-
4
Dumbbell Row
3
5-10 reps
-
5
Chest Press (Convergent)
3
6-12 reps
-
6A
Incline Curl (Dumbbell)
3
6-12 reps
-
6B
Skull Crusher (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
-
2
Incline Bench Press (Barbell)
3
5-10 reps
-
3
Lateral Raise (Cable)
3
8-15 reps
-
4
Dumbbell Row
3
5-10 reps
-
5
Chest Press (Convergent)
3
6-12 reps
-
6A
Incline Curl (Dumbbell)
3
6-12 reps
-
6B
Skull Crusher (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
-
2
Incline Bench Press (Barbell)
3
5-10 reps
-
3
Lateral Raise (Cable)
3
8-15 reps
-
4
Dumbbell Row
3
5-10 reps
-
5
Chest Press (Convergent)
3
6-12 reps
-
6A
Incline Curl (Dumbbell)
3
6-12 reps
-
6B
Skull Crusher (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
-
2
Incline Bench Press (Barbell)
3
5-10 reps
-
3
Lateral Raise (Cable)
3
8-15 reps
-
4
Dumbbell Row
3
5-10 reps
-
5
Chest Press (Convergent)
3
6-12 reps
-
6A
Incline Curl (Dumbbell)
3
6-12 reps
-
6B
Skull Crusher (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
-
2
Incline Bench Press (Barbell)
3
5-10 reps
-
3
Lateral Raise (Cable)
3
8-15 reps
-
4
Dumbbell Row
3
5-10 reps
-
5
Chest Press (Convergent)
3
6-12 reps
-
6A
Incline Curl (Dumbbell)
3
6-12 reps
-
6B
Skull Crusher (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
-
2
Incline Bench Press (Barbell)
3
5-10 reps
-
3
Lateral Raise (Cable)
3
8-15 reps
-
4
Dumbbell Row
3
5-10 reps
-
5
Chest Press (Convergent)
3
6-12 reps
-
6A
Incline Curl (Dumbbell)
3
6-12 reps
-
6B
Skull Crusher (Barbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
5-10 reps
-
2
Platz Squat
3
4-8 reps
-
3
Good Morning
2
6-12 reps
-
4
Leg Extension
3
6-12 reps
-
5A
Knee Raise (Weighted)
3
6-12 reps
-
5B
Leg Press Calf Raises
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
5-10 reps
-
2
Platz Squat
3
4-8 reps
-
3
Good Morning
2
6-12 reps
-
4
Leg Extension
3
6-12 reps
-
5A
Knee Raise (Weighted)
3
6-12 reps
-
5B
Leg Press Calf Raises
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
5-10 reps
-
2
Platz Squat
3
4-8 reps
-
3
Good Morning
2
6-12 reps
-
4
Leg Extension
3
6-12 reps
-
5A
Knee Raise (Weighted)
3
6-12 reps
-
5B
Leg Press Calf Raises
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
5-10 reps
-
2
Platz Squat
3
4-8 reps
-
3
Good Morning
2
6-12 reps
-
4
Leg Extension
3
6-12 reps
-
5A
Knee Raise (Weighted)
3
6-12 reps
-
5B
Leg Press Calf Raises
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
5-10 reps
-
2
Platz Squat
3
4-8 reps
-
3
Good Morning
2
6-12 reps
-
4
Leg Extension
3
6-12 reps
-
5A
Knee Raise (Weighted)
3
6-12 reps
-
5B
Leg Press Calf Raises
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
5-10 reps
-
2
Platz Squat
3
4-8 reps
-
3
Good Morning
2
6-12 reps
-
4A
Sissy Squat
3
6-12 reps
-
4B
Knee Raise (Weighted)
3
6-12 reps
-
5
Leg Press Calf Raises
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
5-10 reps
-
2
Platz Squat
3
4-8 reps
-
3
Good Morning
2
6-12 reps
-
4A
Sissy Squat
3
6-12 reps
-
4B
Knee Raise (Weighted)
3
6-12 reps
-
5
Leg Press Calf Raises
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
5-10 reps
-
2
Platz Squat
3
4-8 reps
-
3
Good Morning
2
6-12 reps
-
4A
Sissy Squat
3
6-12 reps
-
4B
Knee Raise (Weighted)
3
6-12 reps
-
5
Leg Press Calf Raises
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
5-10 reps
-
2
Platz Squat
3
4-8 reps
-
3
Good Morning
2
6-12 reps
-
4A
Sissy Squat
3
6-12 reps
-
4B
Knee Raise (Weighted)
3
6-12 reps
-
5
Leg Press Calf Raises
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
5-10 reps
-
2
Platz Squat
3
4-8 reps
-
3
Good Morning
2
6-12 reps
-
4A
Sissy Squat
3
6-12 reps
-
4B
Knee Raise (Weighted)
3
6-12 reps
-
5
Leg Press Calf Raises
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
5-10 reps
-
2
Platz Squat
3
4-8 reps
-
3
Good Morning
2
6-12 reps
-
4A
Sissy Squat
3
6-12 reps
-
4B
Knee Raise (Weighted)
3
6-12 reps
-
5
Leg Press Calf Raises
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
5-10 reps
-
2
Platz Squat
3
4-8 reps
-
3
Good Morning
2
6-12 reps
-
4A
Sissy Squat
3
6-12 reps
-
4B
Knee Raise (Weighted)
3
6-12 reps
-
5
Leg Press Calf Raises
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2
Chest Supported T-Bar Row
3
5-10 reps
-
3
Incline Bench Press (Dumbbell)
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Shoulder Press (Plate Loaded)
3
6-12 reps
-
6A
Bicep Curl (Dumbbell)
3
6-12 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2
Chest Supported T-Bar Row
3
5-10 reps
-
3
Incline Bench Press (Dumbbell)
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Shoulder Press (Plate Loaded)
3
6-12 reps
-
6A
Bicep Curl (Dumbbell)
3
6-12 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2
Chest Supported T-Bar Row
3
5-10 reps
-
3
Incline Bench Press (Dumbbell)
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Shoulder Press (Plate Loaded)
3
6-12 reps
-
6A
Bicep Curl (Dumbbell)
3
6-12 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2
Chest Supported T-Bar Row
3
5-10 reps
-
3
Incline Bench Press (Dumbbell)
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Shoulder Press (Plate Loaded)
3
6-12 reps
-
6A
Bicep Curl (Dumbbell)
3
6-12 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2
Chest Supported T-Bar Row
3
5-10 reps
-
3
Incline Bench Press (Dumbbell)
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Shoulder Press (Plate Loaded)
3
6-12 reps
-
6A
Bicep Curl (Dumbbell)
3
6-12 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
-
2
Chest Supported T-Bar Row
3
5-10 reps
-
3
Bench Press (Smith Machine)
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5A
Bicep Curl (Dumbbell)
3
6-12 reps
-
5B
Single Arm Pushdown
3
8-15 reps
-
6
Lateral Raise (Machine)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
-
2
Chest Supported T-Bar Row
3
5-10 reps
-
3
Bench Press (Smith Machine)
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5A
Bicep Curl (Dumbbell)
3
6-12 reps
-
5B
Single Arm Pushdown
3
8-15 reps
-
6
Lateral Raise (Machine)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
-
2
Chest Supported T-Bar Row
3
5-10 reps
-
3
Bench Press (Smith Machine)
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5A
Bicep Curl (Dumbbell)
3
6-12 reps
-
5B
Single Arm Pushdown
3
8-15 reps
-
6
Lateral Raise (Machine)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
-
2
Chest Supported T-Bar Row
3
5-10 reps
-
3
Bench Press (Smith Machine)
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5A
Bicep Curl (Dumbbell)
3
6-12 reps
-
5B
Single Arm Pushdown
3
8-15 reps
-
6
Lateral Raise (Machine)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
-
2
Chest Supported T-Bar Row
3
5-10 reps
-
3
Bench Press (Smith Machine)
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5A
Bicep Curl (Dumbbell)
3
6-12 reps
-
5B
Single Arm Pushdown
3
8-15 reps
-
6
Lateral Raise (Machine)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
-
2
Chest Supported T-Bar Row
3
5-10 reps
-
3
Bench Press (Smith Machine)
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5A
Bicep Curl (Dumbbell)
3
6-12 reps
-
5B
Single Arm Pushdown
3
8-15 reps
-
6
Lateral Raise (Machine)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
-
2
Chest Supported T-Bar Row
3
5-10 reps
-
3
Bench Press (Smith Machine)
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5A
Bicep Curl (Dumbbell)
3
6-12 reps
-
5B
Single Arm Pushdown
3
8-15 reps
-
6
Lateral Raise (Machine)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
5-10 reps
-
3
Hip Adductor (Machine)
3
6-12 reps
-
4A
Leg Press Calf Raises
3
6-12 reps
-
4B
Shrug (Dumbbell)
3
8-15 reps
-
5
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
5-10 reps
-
3
Hip Adductor (Machine)
3
6-12 reps
-
4A
Leg Press Calf Raises
3
6-12 reps
-
4B
Shrug (Dumbbell)
3
8-15 reps
-
5
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
5-10 reps
-
3
Hip Adductor (Machine)
3
6-12 reps
-
4A
Leg Press Calf Raises
3
6-12 reps
-
4B
Shrug (Dumbbell)
3
8-15 reps
-
5
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
5-10 reps
-
3
Hip Adductor (Machine)
3
6-12 reps
-
4A
Leg Press Calf Raises
3
6-12 reps
-
4B
Shrug (Dumbbell)
3
8-15 reps
-
5
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
5-10 reps
-
3
Hip Adductor (Machine)
3
6-12 reps
-
4A
Leg Press Calf Raises
3
6-12 reps
-
4B
Shrug (Dumbbell)
3
8-15 reps
-
5
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
5-10 reps
-
3
Single Leg Press
2
6-12 reps
-
4
Leg Press Calf Raises
3
5-10 reps
-
5A
Hip Adductor (Machine)
3
6-12 reps
-
5B
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
5-10 reps
-
3
Single Leg Press
2
6-12 reps
-
4
Leg Press Calf Raises
3
5-10 reps
-
5A
Hip Adductor (Machine)
3
6-12 reps
-
5B
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
5-10 reps
-
3
Single Leg Press
2
6-12 reps
-
4
Leg Press Calf Raises
3
5-10 reps
-
5A
Hip Adductor (Machine)
3
6-12 reps
-
5B
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
5-10 reps
-
3
Single Leg Press
2
6-12 reps
-
4
Leg Press Calf Raises
3
5-10 reps
-
5A
Hip Adductor (Machine)
3
6-12 reps
-
5B
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
5-10 reps
-
3
Single Leg Press
2
6-12 reps
-
4
Leg Press Calf Raises
3
5-10 reps
-
5A
Hip Adductor (Machine)
3
6-12 reps
-
5B
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
5-10 reps
-
3
Single Leg Press
2
6-12 reps
-
4
Leg Press Calf Raises
3
5-10 reps
-
5A
Hip Adductor (Machine)
3
6-12 reps
-
5B
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
5-10 reps
-
3
Single Leg Press
2
6-12 reps
-
4
Leg Press Calf Raises
3
5-10 reps
-
5A
Hip Adductor (Machine)
3
6-12 reps
-
5B
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2A
Hammer Curl
3
5-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3A
Preacher Curl (Dumbbell)
3
6-12 reps
-
3B
Overhead Extension (Dumbbell)
3
8-15 reps
-
4A
Pec Deck (Machine)
3
6-12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2A
Hammer Curl
3
5-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3A
Preacher Curl (Dumbbell)
3
6-12 reps
-
3B
Overhead Extension (Dumbbell)
3
8-15 reps
-
4A
Pec Deck (Machine)
3
6-12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2A
Hammer Curl
3
5-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3A
Preacher Curl (Dumbbell)
3
6-12 reps
-
3B
Overhead Extension (Dumbbell)
3
8-15 reps
-
4A
Pec Deck (Machine)
3
6-12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2A
Hammer Curl
3
5-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3A
Preacher Curl (Dumbbell)
3
6-12 reps
-
3B
Overhead Extension (Dumbbell)
3
8-15 reps
-
4A
Pec Deck (Machine)
3
6-12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2A
Hammer Curl
3
5-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3A
Preacher Curl (Dumbbell)
3
6-12 reps
-
3B
Overhead Extension (Dumbbell)
3
8-15 reps
-
4A
Pec Deck (Machine)
3
6-12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-15 reps
-
2
Hammer Curl
1
8-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
4B
Face Pull
3
8-15 reps
-
5
Pec Deck (Machine)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-15 reps
-
2
Hammer Curl
1
8-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
4B
Face Pull
3
8-15 reps
-
5
Pec Deck (Machine)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-15 reps
-
2
Hammer Curl
1
8-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
4B
Face Pull
3
8-15 reps
-
5
Pec Deck (Machine)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-15 reps
-
2
Hammer Curl
1
8-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
4B
Face Pull
3
8-15 reps
-
5
Pec Deck (Machine)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-15 reps
-
2
Hammer Curl
1
8-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
4B
Face Pull
3
8-15 reps
-
5
Pec Deck (Machine)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-15 reps
-
2
Hammer Curl
1
8-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
4B
Face Pull
3
8-15 reps
-
5
Pec Deck (Machine)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-15 reps
-
2
Hammer Curl
1
8-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
4B
Face Pull
3
8-15 reps
-
5
Pec Deck (Machine)
3
6-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
2
Pull-Up (Weighted)
3 Sets
5-10 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
5-10 Reps
-
4
Single Arm Iso Row
3 Sets
6-12 Reps
-
5
Chest Press (Convergent)
3 Sets
6-12 Reps
-
6A
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
-
6B
Skull Crusher (Barbell)
3 Sets
8-15 Reps
-
Day 2
1
Leg Curl
3 Sets
5-10 Reps
-
2
Platz Squat
3 Sets
4-8 Reps
-
3
Good Morning
2 Sets
6-12 Reps
-
4
Leg Extension
3 Sets
6-12 Reps
-
5A
Knee Raise (Weighted)
3 Sets
6-12 Reps
-
5B
Leg Press Calf Raises
3 Sets
10-15 Reps
-
Day 3
1
Lateral Raise (Cable)
3 Sets
8-15 Reps
-
2
Chest Supported T-Bar Row
3 Sets
5-10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
-
5
Shoulder Press (Plate Loaded)
3 Sets
6-12 Reps
-
6A
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
-
6B
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
-
2
Hack Squat
3 Sets
5-10 Reps
-
3
Hip Adductor (Machine)
3 Sets
6-12 Reps
-
4A
Leg Press Calf Raises
3 Sets
6-12 Reps
-
4B
Shrug (Dumbbell)
3 Sets
8-15 Reps
-
5
Decline Sit Up (Weighted)
3 Sets
6-12 Reps
-
Day 5
1
Lateral Raise (Machine)
3 Sets
8-15 Reps
-
2A
Hammer Curl
3 Sets
5-10 Reps
-
2B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
3A
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
-
3B
Overhead Extension (Dumbbell)
3 Sets
8-15 Reps
-
4A
Pec Deck (Machine)
3 Sets
6-12 Reps
-
4B
Rear Delt Fly (Dumbbell)
3 Sets
8-15 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Kikito L.Man
5 months ago
3 weeks complete
5 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Nice arm/side delt specialization for intermediates.