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PPL/UL add on arms

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Program Description

Build muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 17, 2025 05:30
  • Last Edited
    Nov 17, 2025 06:14
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Upper Back
10.5%
Biceps
9.7%
Front Delts
9.3%
Quadriceps
8.7%
Chest
7.8%
Middle Delts
7.1%
Hamstrings
7.1%
Lats
6.8%
Glutes
5.9%
Abs
4.7%
Calves
3.1%
Lower Back
2.7%
Rear Delts
1.9%
Forearms
1.7%
Adductors
0.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Lying Leg Curl
3
-
2
Squat (Smith Machine)
4
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Bench Press (Dumbbell)
4
-
3
Lat Pulldown
4
-
4
Lateral Raise (Cable)
3
-
5
Pendlay Row
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Bayesian Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Bench Press (Dumbbell)
4
-
3
Lat Pulldown
4
-
4
Lateral Raise (Cable)
3
-
5
Pendlay Row
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Bayesian Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Bench Press (Dumbbell)
4
-
3
Lat Pulldown
4
-
4
Lateral Raise (Cable)
3
-
5
Pendlay Row
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Bayesian Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Bench Press (Dumbbell)
4
-
3
Lat Pulldown
4
-
4
Lateral Raise (Cable)
3
-
5
Pendlay Row
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Bayesian Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Bench Press (Dumbbell)
4
-
3
Lat Pulldown
4
-
4
Lateral Raise (Cable)
3
-
5
Pendlay Row
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Bayesian Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Bench Press (Dumbbell)
4
-
3
Lat Pulldown
4
-
4
Lateral Raise (Cable)
3
-
5
Pendlay Row
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Bayesian Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Bench Press (Dumbbell)
4
-
3
Lat Pulldown
4
-
4
Lateral Raise (Cable)
3
-
5
Pendlay Row
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Bayesian Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Bench Press (Dumbbell)
4
-
3
Lat Pulldown
4
-
4
Lateral Raise (Cable)
3
-
5
Pendlay Row
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Bayesian Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Bench Press (Dumbbell)
4
-
3
Lat Pulldown
4
-
4
Lateral Raise (Cable)
3
-
5
Pendlay Row
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Bayesian Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Bench Press (Dumbbell)
4
-
3
Lat Pulldown
4
-
4
Lateral Raise (Cable)
3
-
5
Pendlay Row
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Bayesian Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Bench Press (Dumbbell)
4
-
3
Lat Pulldown
4
-
4
Lateral Raise (Cable)
3
-
5
Pendlay Row
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Bayesian Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Bench Press (Dumbbell)
4
-
3
Lat Pulldown
4
-
4
Lateral Raise (Cable)
3
-
5
Pendlay Row
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Bayesian Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Squat (Smith Machine)
4
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Squat (Smith Machine)
4
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Squat (Smith Machine)
4
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Squat (Smith Machine)
4
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Squat (Smith Machine)
4
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Squat (Smith Machine)
4
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Squat (Smith Machine)
4
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Squat (Smith Machine)
4
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Squat (Smith Machine)
4
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Squat (Smith Machine)
4
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Squat (Smith Machine)
4
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Front Raise
3
-
7
Narrow Push Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Front Raise
3
-
7
Narrow Push Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Front Raise
3
-
7
Narrow Push Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Front Raise
3
-
7
Narrow Push Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Front Raise
3
-
7
Narrow Push Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Front Raise
3
-
7
Narrow Push Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Front Raise
3
-
7
Narrow Push Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Front Raise
3
-
7
Narrow Push Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Front Raise
3
-
7
Narrow Push Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Front Raise
3
-
7
Narrow Push Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Front Raise
3
-
7
Narrow Push Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Front Raise
3
-
7
Narrow Push Up
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
Shrug (Barbell)
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
-
2
Stiff Leg Deadlift
2
-
3
Split Squat (Smith Machine)
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
-
2
Stiff Leg Deadlift
2
-
3
Split Squat (Smith Machine)
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
-
2
Stiff Leg Deadlift
2
-
3
Split Squat (Smith Machine)
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
-
2
Stiff Leg Deadlift
2
-
3
Split Squat (Smith Machine)
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
-
2
Stiff Leg Deadlift
2
-
3
Split Squat (Smith Machine)
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
-
2
Stiff Leg Deadlift
2
-
3
Split Squat (Smith Machine)
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
-
2
Stiff Leg Deadlift
2
-
3
Split Squat (Smith Machine)
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
-
2
Stiff Leg Deadlift
2
-
3
Split Squat (Smith Machine)
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
-
2
Stiff Leg Deadlift
2
-
3
Split Squat (Smith Machine)
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
-
2
Stiff Leg Deadlift
2
-
3
Split Squat (Smith Machine)
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
-
2
Stiff Leg Deadlift
2
-
3
Split Squat (Smith Machine)
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
-
2
Stiff Leg Deadlift
2
-
3
Split Squat (Smith Machine)
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
6
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Arnold Press
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Preacher Curl (EZ Bar)
2
-
5A
Tricep Pushdown (Cable)
3
-
5B
Bicep Curl (Cable)
3
-
6
Dead Hang
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Arnold Press
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Preacher Curl (EZ Bar)
2
-
5A
Tricep Pushdown (Cable)
3
-
5B
Bicep Curl (Cable)
3
-
6
Dead Hang
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Arnold Press
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Preacher Curl (EZ Bar)
2
-
5A
Tricep Pushdown (Cable)
3
-
5B
Bicep Curl (Cable)
3
-
6
Dead Hang
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Arnold Press
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Preacher Curl (EZ Bar)
2
-
5A
Tricep Pushdown (Cable)
3
-
5B
Bicep Curl (Cable)
3
-
6
Dead Hang
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Arnold Press
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Preacher Curl (EZ Bar)
2
-
5A
Tricep Pushdown (Cable)
3
-
5B
Bicep Curl (Cable)
3
-
6
Dead Hang
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Arnold Press
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Preacher Curl (EZ Bar)
2
-
5A
Tricep Pushdown (Cable)
3
-
5B
Bicep Curl (Cable)
3
-
6
Dead Hang
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Arnold Press
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Preacher Curl (EZ Bar)
2
-
5A
Tricep Pushdown (Cable)
3
-
5B
Bicep Curl (Cable)
3
-
6
Dead Hang
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Arnold Press
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Preacher Curl (EZ Bar)
2
-
5A
Tricep Pushdown (Cable)
3
-
5B
Bicep Curl (Cable)
3
-
6
Dead Hang
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Arnold Press
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Preacher Curl (EZ Bar)
2
-
5A
Tricep Pushdown (Cable)
3
-
5B
Bicep Curl (Cable)
3
-
6
Dead Hang
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Arnold Press
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Preacher Curl (EZ Bar)
2
-
5A
Tricep Pushdown (Cable)
3
-
5B
Bicep Curl (Cable)
3
-
6
Dead Hang
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Arnold Press
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Preacher Curl (EZ Bar)
2
-
5A
Tricep Pushdown (Cable)
3
-
5B
Bicep Curl (Cable)
3
-
6
Dead Hang
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Arnold Press
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Preacher Curl (EZ Bar)
2
-
5A
Tricep Pushdown (Cable)
3
-
5B
Bicep Curl (Cable)
3
-
6
Dead Hang
2
-
Week 1
1 / 12 Weeks
Day 1
1
Lying Leg Curl
3 Sets
-
2
Squat (Smith Machine)
4 Sets
-
3
Romanian Deadlift (Barbell)
3 Sets
-
4
Leg Extension
3 Sets
-
5
Standing Calf Raise
3 Sets
-
Day 2
1
Bench Press (Smith Machine)
3 Sets
-
2
Incline Bench Press (Dumbbell)
4 Sets
-
3
Lat Pulldown
4 Sets
-
4
Lateral Raise (Cable)
3 Sets
-
5
Pendlay Row
3 Sets
-
6
Overhead Tricep Extension (Cable)
3 Sets
-
7
Bayesian Curl
3 Sets
-
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
-
3
Tricep Extension (Cable)
3 Sets
-
4
Chest Fly (Cable)
3 Sets
-
5
Lateral Raise (Cable)
3 Sets
-
6
Front Raise
3 Sets
-
7
Narrow Push Up
2 Sets
-
Day 4
1
Pull-Up (Bodyweight)
2 Sets
-
2
Lat Pulldown
3 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Shrug (Barbell)
3 Sets
-
5
Face Pull
3 Sets
-
6
Bicep Curl (EZ Bar)
3 Sets
-
Day 5
1
Deadlift (Smith Machine)
4 Sets
-
2
Stiff Leg Deadlift
2 Sets
-
3
Split Squat (Smith Machine)
3 Sets
-
4
Leg Extension
3 Sets
-
5
Standing Calf Raise
3 Sets
-
6
Hanging Leg Raise
3 Sets
-
Day 6
1
Bayesian Curl
3 Sets
-
2
Arnold Press
3 Sets
-
3
Overhead Tricep Extension (Cable)
3 Sets
-
4
Preacher Curl (EZ Bar)
2 Sets
-
5A
Tricep Pushdown (Cable)
3 Sets
-
5B
Bicep Curl (Cable)
3 Sets
-
6
Dead Hang
2 Sets
-