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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.
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
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
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2
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
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3
Leg Press (45 Degrees)
3 Sets
5-10 Reps
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4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
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5
Hip Adductor (Machine)
2 Sets
10-15 Reps
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6
Calf Raise (Smith Machine)
3 Sets
10-15 Reps
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7
Seated Row (Cable)
3 Sets
8-12 Reps
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8
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
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9
Landmine Oblique Twist
3 Sets
10-15 Reps
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