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5 Day Upper / Lower Mix

by Bhavin S.

Program Description

Progressive Workout.. Upper (3 days / week) Lower (2 days / week) .. Rest (2 days )

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 21, 2025 04:28
  • Last Edited
    Nov 21, 2025 05:30
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.1%
Quadriceps
8.8%
Abs
8.1%
Front Delts
7.4%
Glutes
7.1%
Middle Delts
6.8%
Biceps
6.7%
Hamstrings
6.7%
Triceps
6.4%
Rear Delts
5.8%
Lats
5.5%
Chest
3.9%
Calves
3.8%
Forearms
3.3%
Adductors
2.6%
Lower Back
2.3%
Cardio
1.3%
Abductors
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
One Arm Lateral Raise (Cable)
3
12-15 reps
-
4
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Bayesian Curl
3
12 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
One Arm Lateral Raise (Cable)
3
12-15 reps
-
4
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Bayesian Curl
3
12 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
One Arm Lateral Raise (Cable)
4
12-15 reps
-
4
Single Arm Rear Delt Cable Fly
4
12-15 reps
-
5
Shrug (Dumbbell)
4
10-12 reps
-
6A
Tricep Rope Push Down (Cable)
4
10-12 reps
-
6B
Bayesian Curl
4
10-12 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
One Arm Lateral Raise (Cable)
4
12-15 reps
-
4
Single Arm Rear Delt Cable Fly
4
12-15 reps
-
5
Shrug (Dumbbell)
4
10-12 reps
-
6A
Tricep Rope Push Down (Cable)
4
10-12 reps
-
6B
Bayesian Curl
4
10-12 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
One Arm Lateral Raise (Cable)
4
15-20 reps
-
4
Single Arm Rear Delt Cable Fly
4
15-20 reps
-
5
Shrug (Dumbbell)
4
8-10 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-10 reps
-
6B
Bayesian Curl
3
8-10 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
One Arm Lateral Raise (Cable)
4
15-20 reps
-
4
Single Arm Rear Delt Cable Fly
4
15-20 reps
-
5
Shrug (Dumbbell)
4
8-10 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-10 reps
-
6B
Bayesian Curl
3
8-10 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
One Arm Lateral Raise (Cable)
4
12-15 reps
-
4
Single Arm Rear Delt Cable Fly
4
12-15 reps
-
5
Shrug (Dumbbell)
4
6-8 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-10 reps
-
6B
Bayesian Curl
3
8-10 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
One Arm Lateral Raise (Cable)
4
12-15 reps
-
4
Single Arm Rear Delt Cable Fly
4
12-15 reps
-
5
Shrug (Dumbbell)
4
6-8 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-10 reps
-
6B
Bayesian Curl
3
8-10 reps
-
7
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
10 reps
-
1B
Standing Calf Raise
4
15 reps
-
2A
Squat (Dumbbell)
3
12 reps
-
2B
Sit Up
3
20 reps
-
3A
Single Leg Deadlift
4
10 reps
-
3B
Plank
3
0.5 mins
-
4
Farmer's Walk (Weighted)
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
10 reps
-
1B
Standing Calf Raise
4
15 reps
-
2A
Squat (Dumbbell)
3
12 reps
-
2B
Sit Up
3
20 reps
-
3A
Single Leg Deadlift
4
10 reps
-
3B
Plank
3
0.5 mins
-
4
Farmer's Walk (Weighted)
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
8-10 reps
-
1B
Standing Calf Raise
4
15-25 reps
-
2A
Squat (Dumbbell)
4
8-10 reps
-
2B
Sit Up
3
25 reps
-
3A
Single Leg Deadlift
4
8-10 reps
-
3B
Plank
3
0.75 mins
-
4
Farmer's Walk (Weighted)
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
8-10 reps
-
1B
Standing Calf Raise
4
15-25 reps
-
2A
Squat (Dumbbell)
4
8-10 reps
-
2B
Sit Up
3
25 reps
-
3A
Single Leg Deadlift
4
8-10 reps
-
3B
Plank
3
0.75 mins
-
4
Farmer's Walk (Weighted)
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
6-8 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Squat (Dumbbell)
4
8-10 reps
-
2B
Sit Up
3
30 reps
-
3A
Single Leg Deadlift
5
6-8 reps
-
3B
Plank
3
1 mins
-
4
Farmer's Walk (Weighted)
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
6-8 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Squat (Dumbbell)
4
8-10 reps
-
2B
Sit Up
3
30 reps
-
3A
Single Leg Deadlift
5
6-8 reps
-
3B
Plank
3
1 mins
-
4
Farmer's Walk (Weighted)
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
5 reps
-
1B
Standing Calf Raise
5
15 reps
-
2A
Squat (Dumbbell)
4
8-10 reps
-
2B
Sit Up
3
30 reps
-
3A
Single Leg Deadlift
5
5 reps
-
3B
Plank
3
1 mins
-
4
Farmer's Walk (Weighted)
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
5 reps
-
1B
Standing Calf Raise
5
15 reps
-
2A
Squat (Dumbbell)
4
8-10 reps
-
2B
Sit Up
3
30 reps
-
3A
Single Leg Deadlift
5
5 reps
-
3B
Plank
3
1 mins
-
4
Farmer's Walk (Weighted)
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
10 reps
-
2
Single Arm Row (Cable)
4
10 reps
-
3
Low To High Chest Fly (Cable)
3
12 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
-
6A
Skull Crusher (Dumbbell)
3
12 reps
-
6B
Hammer Curl (Dumbbell)
3
12 reps
-
7
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
10 reps
-
2
Single Arm Row (Cable)
4
10 reps
-
3
Low To High Chest Fly (Cable)
3
12 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
-
6A
Skull Crusher (Dumbbell)
3
12 reps
-
6B
Hammer Curl (Dumbbell)
3
12 reps
-
7
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
8-10 reps
-
2
Single Arm Row (Cable)
4
8-10 reps
-
3
Low To High Chest Fly (Cable)
4
10-12 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Single Arm Rear Delt Fly (Cable)
4
12-15 reps
-
6A
Skull Crusher (Dumbbell)
4
10-12 reps
-
6B
Hammer Curl (Dumbbell)
4
10-12 reps
-
7
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
8-10 reps
-
2
Single Arm Row (Cable)
4
8-10 reps
-
3
Low To High Chest Fly (Cable)
4
10-12 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Single Arm Rear Delt Fly (Cable)
4
12-15 reps
-
6A
Skull Crusher (Dumbbell)
4
10-12 reps
-
6B
Hammer Curl (Dumbbell)
4
10-12 reps
-
7
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
5
6-8 reps
-
2
Single Arm Row (Cable)
5
8 reps
-
3
Low To High Chest Fly (Cable)
3
10-12 reps
-
4
One Arm Lateral Raise (Cable)
3
15-20 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
15-20 reps
-
6A
Skull Crusher (Dumbbell)
3
8-10 reps
-
6B
Hammer Curl (Dumbbell)
3
8-10 reps
-
7
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
5
6-8 reps
-
2
Single Arm Row (Cable)
5
8 reps
-
3
Low To High Chest Fly (Cable)
3
10-12 reps
-
4
One Arm Lateral Raise (Cable)
3
15-20 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
15-20 reps
-
6A
Skull Crusher (Dumbbell)
3
8-10 reps
-
6B
Hammer Curl (Dumbbell)
3
8-10 reps
-
7
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
5
5 reps
-
2
Single Arm Row (Cable)
5
6-8 reps
-
3
Low To High Chest Fly (Cable)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Single Arm Rear Delt Fly (Cable)
4
12-15 reps
-
6A
Skull Crusher (Dumbbell)
3
8-10 reps
-
6B
Hammer Curl (Dumbbell)
3
8-10 reps
-
7
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
5
5 reps
-
2
Single Arm Row (Cable)
5
6-8 reps
-
3
Low To High Chest Fly (Cable)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Single Arm Rear Delt Fly (Cable)
4
12-15 reps
-
6A
Skull Crusher (Dumbbell)
3
8-10 reps
-
6B
Hammer Curl (Dumbbell)
3
8-10 reps
-
7
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat
4
10 reps
-
1B
Standing Calf Raise
4
15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
10 reps
-
2B
Sit Up
3
20 reps
-
3A
Leg Press
3
12 reps
-
3B
Plank
3
0.5 mins
-
4
Farmer's Walk (Weighted)
2
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat
4
10 reps
-
1B
Standing Calf Raise
4
15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
10 reps
-
2B
Sit Up
3
20 reps
-
3A
Leg Press
3
12 reps
-
3B
Plank
3
0.5 mins
-
4
Farmer's Walk (Weighted)
2
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat
4
8-10 reps
-
1B
Standing Calf Raise
4
20 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2B
Sit Up
3
25 reps
-
3A
Leg Press
4
10-12 reps
-
3B
Plank
3
0.75 mins
-
4
Farmer's Walk (Weighted)
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat
4
8-10 reps
-
1B
Standing Calf Raise
4
20 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2B
Sit Up
3
25 reps
-
3A
Leg Press
4
10-12 reps
-
3B
Plank
3
0.75 mins
-
4
Farmer's Walk (Weighted)
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat
4
8-10 reps
-
1B
Standing Calf Raise
4
20 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2B
Sit Up
3
25 reps
-
3A
Leg Press
4
10-12 reps
-
3B
Plank
3
0.75 mins
-
4
Farmer's Walk (Weighted)
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat
4
8-10 reps
-
1B
Standing Calf Raise
4
20 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2B
Sit Up
3
25 reps
-
3A
Leg Press
4
10-12 reps
-
3B
Plank
3
0.75 mins
-
4
Farmer's Walk (Weighted)
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat
5
5 reps
-
1B
Standing Calf Raise
5
20 reps
-
2A
Romanian Deadlift (Dumbbell)
5
5 reps
-
2B
Sit Up
4
30 reps
-
3A
Leg Press
4
8-10 reps
-
3B
Plank
3
0.75 mins
-
4
Farmer's Walk (Weighted)
3
1-1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat
5
5 reps
-
1B
Standing Calf Raise
5
20 reps
-
2A
Romanian Deadlift (Dumbbell)
5
5 reps
-
2B
Sit Up
4
30 reps
-
3A
Leg Press
4
8-10 reps
-
3B
Plank
3
0.75 mins
-
4
Farmer's Walk (Weighted)
3
1-1.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
One Arm Lateral Raise (Cable)
3
12-15 reps
-
4
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6A
Tricep Kickback (Cable)
3
12 reps
-
6B
Bicep Curl (EZ Bar)
3
12 reps
-
7
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
One Arm Lateral Raise (Cable)
3
12-15 reps
-
4
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6A
Tricep Kickback (Cable)
3
12 reps
-
6B
Bicep Curl (EZ Bar)
3
12 reps
-
7
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-10 reps
-
2
Chest Press (Machine)
4
8-10 reps
-
3
One Arm Lateral Raise (Cable)
4
12-15 reps
-
4
Single Arm Rear Delt Cable Fly
4
12-15 reps
-
5
Shrug (Dumbbell)
4
10-12 reps
-
6A
Tricep Kickback (Cable)
4
10-12 reps
-
6B
Bicep Curl (EZ Bar)
4
10-12 reps
-
7
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-10 reps
-
2
Chest Press (Machine)
4
8-10 reps
-
3
One Arm Lateral Raise (Cable)
4
12-15 reps
-
4
Single Arm Rear Delt Cable Fly
4
12-15 reps
-
5
Shrug (Dumbbell)
4
10-12 reps
-
6A
Tricep Kickback (Cable)
4
10-12 reps
-
6B
Bicep Curl (EZ Bar)
4
10-12 reps
-
7
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
5
6-8 reps
-
2
Chest Press (Machine)
5
6-8 reps
-
3
One Arm Lateral Raise (Cable)
3
15-20 reps
-
4
Single Arm Rear Delt Cable Fly
3
15-20 reps
-
5
Shrug (Dumbbell)
4
8-10 reps
-
6A
Tricep Kickback (Cable)
3
8-10 reps
-
6B
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
5
6-8 reps
-
2
Chest Press (Machine)
5
6-8 reps
-
3
One Arm Lateral Raise (Cable)
3
15-20 reps
-
4
Single Arm Rear Delt Cable Fly
3
15-20 reps
-
5
Shrug (Dumbbell)
4
8-10 reps
-
6A
Tricep Kickback (Cable)
3
8-10 reps
-
6B
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
5
5 reps
-
2
Chest Press (Machine)
5
5 reps
-
3
One Arm Lateral Raise (Cable)
4
12-15 reps
-
4
Single Arm Rear Delt Cable Fly
4
12-15 reps
-
5
Shrug (Dumbbell)
4
5-8 reps
-
6A
Tricep Kickback (Cable)
3
8-10 reps
-
6B
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
5
5 reps
-
2
Chest Press (Machine)
5
5 reps
-
3
One Arm Lateral Raise (Cable)
4
12-15 reps
-
4
Single Arm Rear Delt Cable Fly
4
12-15 reps
-
5
Shrug (Dumbbell)
4
5-8 reps
-
6A
Tricep Kickback (Cable)
3
8-10 reps
-
6B
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Treadmill
1
20 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Single Arm Rear Delt Cable Fly
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Shrug (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6A
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6B
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Treadmill
1 Set
20 mins
-
Day 2
1A
Goblet Squat
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
1B
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
2A
Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2B
Sit Up
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
3A
Single Leg Deadlift
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3B
Plank
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
4
Farmer's Walk (Weighted)
1 Set
1 Set
0.5-1 mins
0.5-1 mins
-
-
Day 3
1
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Single Arm Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Low To High Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6A
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6B
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Treadmill
1 Set
20 mins
-
Day 4
1A
Sumo Squat
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
1B
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
2A
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2B
Sit Up
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
3A
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3B
Plank
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
4
Farmer's Walk (Weighted)
1 Set
1 Set
0.5-1 mins
0.5-1 mins
-
-
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Single Arm Rear Delt Cable Fly
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Shrug (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6A
Tricep Kickback (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6B
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Treadmill
1 Set
20 mins
-