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BoostcampPNG

Basic Bro Split

by Kyle C.
65 athletes joined
5.0
(1 rating)

Program Description

Designed to help gain size and strength while focusing on a different muscle group each day

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 05, 2025 04:57
  • Last Edited
    May 19, 2025 08:18
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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
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Trap Bar Deadlift
2 Sets
10-15 Reps
-
2
Lat Pulldown
3 Sets
10-15 Reps
-
3
Dumbbell Row
3 Sets
10-15 Reps
-
4
Seated Row (Machine)
3 Sets
10-15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
Seated Military Press (Smith Machine)
5 Sets
6-10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
3
Push Up
3 Sets
AMRAP
-
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
-
Day 4
1
Squat (Smith Machine)
4 Sets
6-12 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3
Leg Curl
3 Sets
10-15 Reps
-
4
Standing Calf Raise
3 Sets
12-15 Reps
-
5
Cable Crunch
3 Sets
12-15 Reps
-
Day 5
1
Bicep Curl (EZ Bar)
4 Sets
6-12 Reps
-
2
Bench Press (Close Grip)
4 Sets
8-12 Reps
-
3
Skull Crusher (Barbell)
3 Sets
10-15 Reps
-
4
Hammer Curl
3 Sets
10-15 Reps
-
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
6-12 Reps
-
2
Dip (Bodyweight)
3 Sets
AMRAP
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Chest Fly (Machine)
3 Sets
8-12 Reps
-
5
Overhead Extension (Dumbbell)
3 Sets
12-15 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Kyle C.Age 32, Man
2 months ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Really good program. Increased my size much more than expected