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BoostcampPNG

Upper lower (1)

by corpy
1 athletes joined
4.0
(1 rating)

Program Description

All rounder bodybuilding 4 day split

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 09, 2024 03:09
  • Last Edited
    Nov 13, 2024 12:32

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.5%
Biceps
12.4%
Triceps
11.8%
Chest
10.7%
Lats
7.3%
Front Delts
6.9%
Hamstrings
5.2%
Abs
5%
Middle Delts
4.9%
Rear Delts
4.9%
Quadriceps
4.3%
Calves
4.1%
Glutes
3.3%
Adductors
2.7%
Lower Back
1.9%
Forearms
1.6%
Abductors
0.4%
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ON THE BOOSTCAMP APP FOR FREE
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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
Preacher Curl (Barbell)
2
8-12 reps
-
2
Bayesian Curl
2
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
5-10 reps
-
6
Bench Press (Barbell)
3
3-5 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Reverse Pec Deck
3
10-15 reps
-
9
Shrug (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
8-12 reps
-
2
Bayesian Curl
2
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
5-10 reps
-
6
Bench Press (Barbell)
3
3-5 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Reverse Pec Deck
3
10-15 reps
-
9
Shrug (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
8-12 reps
-
2
Bayesian Curl
2
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
5-10 reps
-
6
Bench Press (Barbell)
3
3-5 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Reverse Pec Deck
3
10-15 reps
-
9
Shrug (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
8-12 reps
-
2
Bayesian Curl
2
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
5-10 reps
-
6
Bench Press (Barbell)
3
3-5 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Reverse Pec Deck
3
10-15 reps
-
9
Shrug (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
8-12 reps
-
2
Bayesian Curl
2
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
5-10 reps
-
6
Bench Press (Barbell)
3
3-5 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Reverse Pec Deck
3
10-15 reps
-
9
Shrug (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
8-12 reps
-
2
Bayesian Curl
2
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
5-10 reps
-
6
Bench Press (Barbell)
3
3-5 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Reverse Pec Deck
3
10-15 reps
-
9
Shrug (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
8-12 reps
-
2
Bayesian Curl
2
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
5-10 reps
-
6
Bench Press (Barbell)
3
3-5 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Reverse Pec Deck
3
10-15 reps
-
9
Shrug (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
8-12 reps
-
2
Bayesian Curl
2
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
5-10 reps
-
6
Bench Press (Barbell)
3
3-5 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Reverse Pec Deck
3
10-15 reps
-
9
Shrug (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
8-12 reps
-
2
Bayesian Curl
2
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
5-10 reps
-
6
Bench Press (Barbell)
3
3-5 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Reverse Pec Deck
3
10-15 reps
-
9
Shrug (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
8-12 reps
-
2
Bayesian Curl
2
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
5-10 reps
-
6
Bench Press (Barbell)
3
3-5 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Reverse Pec Deck
3
10-15 reps
-
9
Shrug (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
8-12 reps
-
2
Bayesian Curl
2
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
5-10 reps
-
6
Bench Press (Barbell)
3
3-5 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Reverse Pec Deck
3
10-15 reps
-
9
Shrug (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
8-12 reps
-
2
Bayesian Curl
2
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
5-10 reps
-
6
Bench Press (Barbell)
3
3-5 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Reverse Pec Deck
3
10-15 reps
-
9
Shrug (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
8-12 reps
-
2
Bayesian Curl
2
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
5-10 reps
-
6
Bench Press (Barbell)
3
3-5 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Reverse Pec Deck
3
10-15 reps
-
9
Shrug (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
8-12 reps
-
2
Bayesian Curl
2
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
5-10 reps
-
6
Bench Press (Barbell)
3
3-5 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Reverse Pec Deck
3
10-15 reps
-
9
Shrug (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
8-12 reps
-
2
Bayesian Curl
2
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
5-10 reps
-
6
Bench Press (Barbell)
3
3-5 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Reverse Pec Deck
3
10-15 reps
-
9
Shrug (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
8-12 reps
-
2
Bayesian Curl
2
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
5-10 reps
-
6
Bench Press (Barbell)
3
3-5 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
8
Reverse Pec Deck
3
10-15 reps
-
9
Shrug (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
JM Press
3
8-12 reps
-
3
Hack Squat
3
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
3
8-12 reps
-
9
Chest Supported Row (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
2
10-15 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
3
8-12 reps
-
9
Chest Supported Row (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
2
10-15 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
3
8-12 reps
-
9
Chest Supported Row (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
2
10-15 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
3
8-12 reps
-
9
Chest Supported Row (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
2
10-15 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
3
8-12 reps
-
9
Chest Supported Row (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
2
10-15 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
3
8-12 reps
-
9
Chest Supported Row (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
2
10-15 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
3
8-12 reps
-
9
Chest Supported Row (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
2
10-15 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
3
8-12 reps
-
9
Chest Supported Row (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
2
10-15 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
3
8-12 reps
-
9
Chest Supported Row (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
2
10-15 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
3
8-12 reps
-
9
Chest Supported Row (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
2
10-15 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
3
8-12 reps
-
9
Chest Supported Row (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
2
10-15 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
3
8-12 reps
-
9
Chest Supported Row (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
2
10-15 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
3
8-12 reps
-
9
Chest Supported Row (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
2
10-15 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
3
8-12 reps
-
9
Chest Supported Row (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
2
10-15 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
3
8-12 reps
-
9
Chest Supported Row (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
2
10-15 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
3
8-12 reps
-
9
Chest Supported Row (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
-
2
Incline Curl (Dumbbell)
2
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Chest Fly (Cable)
2
8-12 reps
-
6
Incline Bench Press (Barbell)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
8
Rear Delt Fly (Cable)
3
8-12 reps
-
9
Shrug (Barbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
-
2
Incline Curl (Dumbbell)
2
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Chest Fly (Cable)
2
8-12 reps
-
6
Incline Bench Press (Barbell)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
8
Rear Delt Fly (Cable)
3
8-12 reps
-
9
Shrug (Barbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
-
2
Incline Curl (Dumbbell)
2
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Chest Fly (Cable)
2
8-12 reps
-
6
Incline Bench Press (Barbell)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
8
Rear Delt Fly (Cable)
3
8-12 reps
-
9
Shrug (Barbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
-
2
Incline Curl (Dumbbell)
2
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Chest Fly (Cable)
2
8-12 reps
-
6
Incline Bench Press (Barbell)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
8
Rear Delt Fly (Cable)
3
8-12 reps
-
9
Shrug (Barbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
-
2
Incline Curl (Dumbbell)
2
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Chest Fly (Cable)
2
8-12 reps
-
6
Incline Bench Press (Barbell)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
8
Rear Delt Fly (Cable)
3
8-12 reps
-
9
Shrug (Barbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
-
2
Incline Curl (Dumbbell)
2
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Chest Fly (Cable)
2
8-12 reps
-
6
Incline Bench Press (Barbell)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
8
Rear Delt Fly (Cable)
3
8-12 reps
-
9
Shrug (Barbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
-
2
Incline Curl (Dumbbell)
2
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Chest Fly (Cable)
2
8-12 reps
-
6
Incline Bench Press (Barbell)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
8
Rear Delt Fly (Cable)
3
8-12 reps
-
9
Shrug (Barbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
-
2
Incline Curl (Dumbbell)
2
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Chest Fly (Cable)
2
8-12 reps
-
6
Incline Bench Press (Barbell)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
8
Rear Delt Fly (Cable)
3
8-12 reps
-
9
Shrug (Barbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
-
2
Incline Curl (Dumbbell)
2
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Chest Fly (Cable)
2
8-12 reps
-
6
Incline Bench Press (Barbell)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
8
Rear Delt Fly (Cable)
3
8-12 reps
-
9
Shrug (Barbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
-
2
Incline Curl (Dumbbell)
2
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Chest Fly (Cable)
2
8-12 reps
-
6
Incline Bench Press (Barbell)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
8
Rear Delt Fly (Cable)
3
8-12 reps
-
9
Shrug (Barbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
-
2
Incline Curl (Dumbbell)
2
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Chest Fly (Cable)
2
8-12 reps
-
6
Incline Bench Press (Barbell)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
8
Rear Delt Fly (Cable)
3
8-12 reps
-
9
Shrug (Barbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
-
2
Incline Curl (Dumbbell)
2
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Chest Fly (Cable)
2
8-12 reps
-
6
Incline Bench Press (Barbell)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
8
Rear Delt Fly (Cable)
3
8-12 reps
-
9
Shrug (Barbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
-
2
Incline Curl (Dumbbell)
2
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Chest Fly (Cable)
2
8-12 reps
-
6
Incline Bench Press (Barbell)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
8
Rear Delt Fly (Cable)
3
8-12 reps
-
9
Shrug (Barbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
-
2
Incline Curl (Dumbbell)
2
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Chest Fly (Cable)
2
8-12 reps
-
6
Incline Bench Press (Barbell)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
8
Rear Delt Fly (Cable)
3
8-12 reps
-
9
Shrug (Barbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
-
2
Incline Curl (Dumbbell)
2
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Chest Fly (Cable)
2
8-12 reps
-
6
Incline Bench Press (Barbell)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
8
Rear Delt Fly (Cable)
3
8-12 reps
-
9
Shrug (Barbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
-
2
Incline Curl (Dumbbell)
2
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Chest Fly (Cable)
2
8-12 reps
-
6
Incline Bench Press (Barbell)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
8
Rear Delt Fly (Cable)
3
8-12 reps
-
9
Shrug (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
5-10 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Hip Adductor (Machine)
2
10-15 reps
-
6
Calf Raise (Smith Machine)
3
10-15 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown (Single Arm)
3
8-12 reps
-
9
Landmine Oblique Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lat Pulldown (Single Arm)
3
8-12 reps
-
8
Seated Row (Cable)
3
8-12 reps
-
9
Landmine Oblique Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lat Pulldown (Single Arm)
3
8-12 reps
-
8
Seated Row (Cable)
3
8-12 reps
-
9
Landmine Oblique Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lat Pulldown (Single Arm)
3
8-12 reps
-
8
Seated Row (Cable)
3
8-12 reps
-
9
Landmine Oblique Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown (Single Arm)
3
8-12 reps
-
9
Landmine Oblique Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown (Single Arm)
3
8-12 reps
-
9
Landmine Oblique Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown (Single Arm)
3
8-12 reps
-
9
Landmine Oblique Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown (Single Arm)
3
8-12 reps
-
9
Landmine Oblique Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lat Pulldown (Single Arm)
3
8-12 reps
-
8
Seated Row (Cable)
3
8-12 reps
-
9
Landmine Oblique Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lat Pulldown (Single Arm)
3
8-12 reps
-
8
Seated Row (Cable)
3
8-12 reps
-
9
Landmine Oblique Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lat Pulldown (Single Arm)
3
8-12 reps
-
8
Seated Row (Cable)
3
8-12 reps
-
9
Landmine Oblique Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lat Pulldown (Single Arm)
3
8-12 reps
-
8
Seated Row (Cable)
3
8-12 reps
-
9
Landmine Oblique Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lat Pulldown (Single Arm)
3
8-12 reps
-
8
Seated Row (Cable)
3
8-12 reps
-
9
Landmine Oblique Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lat Pulldown (Single Arm)
3
8-12 reps
-
8
Seated Row (Cable)
3
8-12 reps
-
9
Landmine Oblique Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lat Pulldown (Single Arm)
3
8-12 reps
-
8
Seated Row (Cable)
3
8-12 reps
-
9
Landmine Oblique Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Hip Adductor (Machine)
2
10-15 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lat Pulldown (Single Arm)
3
8-12 reps
-
8
Seated Row (Cable)
3
8-12 reps
-
9
Landmine Oblique Twist
3
10-15 reps
-
Week 1
1 / 16 Weeks
Day 3
1
Bicep Curl (Cable)
2 Sets
8-12 Reps
-
2
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
3
Hammer Curl
3 Sets
8-12 Reps
-
4
Chest Press (Machine)
2 Sets
8-12 Reps
-
5
Chest Fly (Cable)
2 Sets
8-12 Reps
-
6
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
7
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
8
Rear Delt Fly (Cable)
3 Sets
8-12 Reps
-
9
Shrug (Barbell)
2 Sets
10-15 Reps
-
Day 1
1
Preacher Curl (Barbell)
2 Sets
8-12 Reps
-
2
Bayesian Curl
2 Sets
8-12 Reps
-
3
Hammer Curl (Cable)
3 Sets
8-12 Reps
-
4
Pec Deck (Machine)
2 Sets
8-12 Reps
-
5
Incline Bench Press (Dumbbell)
2 Sets
5-10 Reps
-
6
Bench Press (Barbell)
3 Sets
3-5 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
8
Reverse Pec Deck
3 Sets
10-15 Reps
-
9
Shrug (Dumbbell)
2 Sets
10-15 Reps
-
Day 2
1
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
2
JM Press
3 Sets
8-12 Reps
-
3
Hack Squat
3 Sets
8-12 Reps
-
4
Leg Curl
2 Sets
10-15 Reps
-
5
Hip Adductor (Machine)
2 Sets
10-15 Reps
-
6
Standing Calf Raise
3 Sets
15-20 Reps
-
7
Cable Crunch
3 Sets
8-12 Reps
-
8
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
9
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
Day 4
1
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
-
2
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
3
Leg Press (45 Degrees)
3 Sets
5-10 Reps
-
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
-
5
Hip Adductor (Machine)
2 Sets
10-15 Reps
-
6
Calf Raise (Smith Machine)
3 Sets
10-15 Reps
-
7
Seated Row (Cable)
3 Sets
8-12 Reps
-
8
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
-
9
Landmine Oblique Twist
3 Sets
10-15 Reps
-