Program Description
Program made for early intermediates looking to break free from the 15in hell. Heavily inspired bt golden warrior program from BOM
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedMar 23, 2025 03:16
- Last EditedJun 18, 2025 12:06
Summary
Transform your physique with the Upper-Lower-Upper-Lower-Arms program, a comprehensive 12-week training plan designed for serious lifters. This 5-day split focuses on alternating upper and lower body workouts, ensuring balanced muscle development and strength gains. Each session combines targeted exercises, including chest presses, squats, and arm curls, with specific rep ranges to maximize intensity and results. Whether you're looking to build muscle or increase endurance, this program will keep you motivated and on track to achieve your fitness goals.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Chest Press (Machine)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
3
Lateral Raise (Machine)
3
8-12 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
3
Lateral Raise (Machine)
3
8-12 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
3
Lateral Raise (Machine)
3
8-12 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
3
Lateral Raise (Machine)
3
8-12 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
3
Lateral Raise (Machine)
3
8-12 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
3
Lateral Raise (Machine)
3
8-12 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
3
Lateral Raise (Machine)
3
8-12 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
3
Lateral Raise (Machine)
3
8-12 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
3
Lateral Raise (Machine)
3
8-12 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
3
Lateral Raise (Machine)
3
8-12 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
3
Lateral Raise (Machine)
3
8-12 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
3
Lateral Raise (Machine)
3
8-12 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
Platz Squat
3
5-8 reps
-
3A
Seated Row (Cable)
2
8-12 reps
-
3B
Kelso Shrug
2
AMRAP
-
4
Leg Extension
2
6-10 reps
-
5
Standing Calf Raise
3
5-8 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
Platz Squat
3
5-8 reps
-
3A
Seated Row (Cable)
2
8-12 reps
-
3B
Kelso Shrug
2
AMRAP
-
4
Leg Extension
2
6-10 reps
-
5
Standing Calf Raise
3
5-8 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
Platz Squat
3
5-8 reps
-
3A
Seated Row (Cable)
2
8-12 reps
-
3B
Kelso Shrug
2
AMRAP
-
4
Leg Extension
2
6-10 reps
-
5
Standing Calf Raise
3
5-8 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
Platz Squat
3
5-8 reps
-
3A
Seated Row (Cable)
2
8-12 reps
-
3B
Kelso Shrug
2
AMRAP
-
4
Leg Extension
2
6-10 reps
-
5
Standing Calf Raise
3
5-8 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
Platz Squat
3
5-8 reps
-
3A
Seated Row (Cable)
2
8-12 reps
-
3B
Kelso Shrug
2
AMRAP
-
4
Leg Extension
2
6-10 reps
-
5
Standing Calf Raise
3
5-8 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
Platz Squat
3
5-8 reps
-
3A
Seated Row (Cable)
2
8-12 reps
-
3B
Kelso Shrug
2
AMRAP
-
4
Leg Extension
2
6-10 reps
-
5
Standing Calf Raise
3
5-8 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
Platz Squat
3
5-8 reps
-
3A
Seated Row (Cable)
2
8-12 reps
-
3B
Kelso Shrug
2
AMRAP
-
4
Leg Extension
2
6-10 reps
-
5
Standing Calf Raise
3
5-8 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
Platz Squat
3
5-8 reps
-
3A
Seated Row (Cable)
2
8-12 reps
-
3B
Kelso Shrug
2
AMRAP
-
4
Leg Extension
2
6-10 reps
-
5
Standing Calf Raise
3
5-8 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
Platz Squat
3
5-8 reps
-
3A
Seated Row (Cable)
2
8-12 reps
-
3B
Kelso Shrug
2
AMRAP
-
4
Leg Extension
2
6-10 reps
-
5
Standing Calf Raise
3
5-8 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
Platz Squat
3
5-8 reps
-
3A
Seated Row (Cable)
2
8-12 reps
-
3B
Kelso Shrug
2
AMRAP
-
4
Leg Extension
2
6-10 reps
-
5
Standing Calf Raise
3
5-8 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
Platz Squat
3
5-8 reps
-
3A
Seated Row (Cable)
2
8-12 reps
-
3B
Kelso Shrug
2
AMRAP
-
4
Leg Extension
2
6-10 reps
-
5
Standing Calf Raise
3
5-8 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
Platz Squat
3
5-8 reps
-
3A
Seated Row (Cable)
2
8-12 reps
-
3B
Kelso Shrug
2
AMRAP
-
4
Leg Extension
2
6-10 reps
-
5
Standing Calf Raise
3
5-8 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
8-12 reps
-
2B
French Press (Barbell)
2
8-12 reps
-
3
Lateral Raise (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
8-12 reps
-
2B
French Press (Barbell)
2
8-12 reps
-
3
Lateral Raise (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
8-12 reps
-
2B
French Press (Barbell)
2
8-12 reps
-
3
Lateral Raise (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
8-12 reps
-
2B
French Press (Barbell)
2
8-12 reps
-
3
Lateral Raise (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
8-12 reps
-
2B
French Press (Barbell)
2
8-12 reps
-
3
Lateral Raise (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
8-12 reps
-
2B
French Press (Barbell)
2
8-12 reps
-
3
Lateral Raise (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
8-12 reps
-
2B
French Press (Barbell)
2
8-12 reps
-
3
Lateral Raise (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
8-12 reps
-
2B
French Press (Barbell)
2
8-12 reps
-
3
Lateral Raise (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
8-12 reps
-
2B
French Press (Barbell)
2
8-12 reps
-
3
Lateral Raise (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
8-12 reps
-
2B
French Press (Barbell)
2
8-12 reps
-
3
Lateral Raise (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
8-12 reps
-
2B
French Press (Barbell)
2
8-12 reps
-
3
Lateral Raise (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
8-12 reps
-
2B
French Press (Barbell)
2
8-12 reps
-
3
Lateral Raise (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)3 Sets
5-8 Reps
-
2
Lat Pulldown (Neutral Grip)3 Sets
5-8 Reps
-
3
Lateral Raise (Machine)3 Sets
8-12 Reps
-
4
Preacher Curl (Barbell)2 Sets
6-10 Reps
-
5
Tricep Pushdown (Cable)3 Sets
6-10 Reps
-
6
Hammer Curl (Dumbbell)2 Sets
6-10 Reps
-
Day 2
1
Lying Leg Curl3 Sets
8-12 Reps
-
2
Platz Squat3 Sets
5-8 Reps
-
3A
Seated Row (Cable)2 Sets
8-12 Reps
-
3B
Kelso Shrug2 Sets
AMRAP
-
4
Leg Extension2 Sets
6-10 Reps
-
5
Standing Calf Raise3 Sets
5-8 Reps
-
6
Abs Crunch (Machine)3 Sets
8-12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
2
Chest Supported Row (Machine)3 Sets
6-10 Reps
-
3
Chest Fly (Machine)2 Sets
8-12 Reps
-
4
Shoulder Press (Machine)2 Sets
6-10 Reps
-
5
Lateral Raise (Machine)2 Sets
8-12 Reps
-
6
Bicep Curl (Cable)3 Sets
8-12 Reps
-
7
Tricep Rope Push Down (Cable)2 Sets
8-12 Reps
-
Day 4
1
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
2
Leg Press3 Sets
6-10 Reps
-
3
Hip Adductor (Machine)3 Sets
8-12 Reps
-
4
Lying Leg Curl3 Sets
8-12 Reps
-
5
Leg Extension2 Sets
6-10 Reps
-
6
Standing Calf Raise3 Sets
5-8 Reps
-
Day 5
1A
Dip (Bodyweight)3 Sets
AMRAP
-
1B
Pull-Up (Neutral Grip, Bodyweight)3 Sets
AMRAP
-
2A
Incline Curl (Dumbbell)2 Sets
8-12 Reps
-
2B
French Press (Barbell)2 Sets
8-12 Reps
-
3
Lateral Raise (Machine)3 Sets
8-12 Reps
-
4
Rear Delt Fly (Machine)3 Sets
10-15 Reps
-
5
Abs Crunch (Machine)3 Sets
8-12 Reps
-