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Parts specific split

by Aleksander Winiarczyk

Program Description

4 consecutive rotating days

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 17, 2025 04:48
  • Last Edited
    Jun 18, 2025 10:30

Summary

Unleash your strength with the Parts Specific Split program, a meticulously crafted 16-week journey designed for dedicated lifters. This 4-day split focuses on isolating muscle groups to maximize growth and strength, featuring a variety of exercises like the Machine Chest Press and Incline Bench Press. Each workout is structured with specific rep ranges and intensities to keep you challenged and engaged. Elevate your training and achieve your fitness goals with precision and purpose!
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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
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Week 1
1 / 16 Weeks
Day 1
1
Machine Chest Press (Incline)
3 Sets
6 Reps
-
2
Machine Chest Press (Flat)
3 Sets
8-10 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
15-20 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
5
Lateral Raise (Dumbbell)
1 Set
3 Sets
15-20 Reps
10-15 Reps
-
-
Day 2
1
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
-
2
Dumbbell Row
3 Sets
8-10 Reps
-
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
-
4
Face Pull
2 Sets
15-20 Reps
-
5
Reverse Fly (Cable)
3 Sets
12-15 Reps
-
6
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
-
2
AD Press
3 Sets
1 Set
8-10 Reps
12-15 Reps
-
-
3
Lateral Raise (Cable)
3 Sets
1 Set
12-15 Reps
15-20 Reps
-
-
4
Machine Preacher Curl
3 Sets
10-12 Reps
-
5
Single Arm Overhead Tricep Extension
3 Sets
12-15 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
-
7
Seated Dip (Machine)
2 Sets
12-15 Reps
-
8
Hammer Curl (Dumbbell)
2 Sets
12-15 Reps
-
Day 4
1
Leg Press
4 Sets
10-15 Reps
-
2
Calf Raise (Leg Press)
3 Sets
15-20 Reps
-
3
Leg Extension
3 Sets
10-12 Reps
-
4
Lying Leg Curl
3 Sets
10-12 Reps
-
5
Cable Crunch
4 Sets
12-15 Reps
-
6
Hanging Leg Raise
3 Sets
AMRAP
-