logo
BoostcampPNG

Upper-Lower-Upper-Lower-Arms

by Caio Crepaldi

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

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 23, 2025 03:16
  • Last Edited
    Apr 11, 2025 01:05
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
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
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 Curl
3 Sets
8-12 Reps
-
2
Platz Squat
3 Sets
5-8 Reps
-
3A
Seated Row (Cable)
2 Sets
8-12 Reps
-
3B
Kelso Shrug
2 Sets
AMRAP
-
4
Leg Extension
2 Sets
6-10 Reps
-
5
Standing Calf Raise
3 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 Press
3 Sets
6-10 Reps
-
3
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
4
Lying Leg Curl
3 Sets
8-12 Reps
-
5
Leg Extension
2 Sets
6-10 Reps
-
6
Standing Calf Raise
3 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
-