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BoostcampPNG

Bro split twice a week

by
4.0
(1 rating)

Program Description

Transform your body in 12 weeks

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 17, 2025 01:08
  • Last Edited
    Jan 12, 2026 04:27
Muscle Engagement
Front
Back
MuscleSet
Upper Back
18.8%
Triceps
13.2%
Front Delts
12.2%
Middle Delts
11.4%
Chest
9.4%
Biceps
8.6%
Lats
7.8%
Rear Delts
5.5%
Glutes
3.9%
Hamstrings
3%
Quadriceps
1.9%
Forearms
1.3%
Abs
1.2%
Lower Back
1%
Adductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Bodyweight)
2
-
4
Pec Fly (Dumbbell)
2
-
5
Face Pull
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Bodyweight)
2
-
4
Pec Fly (Dumbbell)
2
-
5
Face Pull
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Bodyweight)
2
-
4
Pec Fly (Dumbbell)
2
-
5
Face Pull
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Bodyweight)
2
-
4
Pec Fly (Dumbbell)
2
-
5
Face Pull
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Bodyweight)
2
-
4
Pec Fly (Dumbbell)
2
-
5
Face Pull
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Bodyweight)
2
-
4
Pec Fly (Dumbbell)
2
-
5
Face Pull
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Bodyweight)
2
-
4
Pec Fly (Dumbbell)
2
-
5
Face Pull
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Bodyweight)
2
-
4
Pec Fly (Dumbbell)
2
-
5
Face Pull
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Bodyweight)
2
-
4
Pec Fly (Dumbbell)
2
-
5
Face Pull
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Bodyweight)
2
-
4
Pec Fly (Dumbbell)
2
-
5
Face Pull
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Bodyweight)
2
-
4
Pec Fly (Dumbbell)
2
-
5
Face Pull
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Bodyweight)
2
-
4
Pec Fly (Dumbbell)
2
-
5
Face Pull
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Row (Cable)
3
-
3
Upright Row (Cable)
2
-
4
Face Pull
2
-
5
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Row (Cable)
3
-
3
Upright Row (Cable)
2
-
4
Face Pull
2
-
5
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Row (Cable)
3
-
3
Upright Row (Cable)
2
-
4
Face Pull
2
-
5
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Row (Cable)
3
-
3
Upright Row (Cable)
2
-
4
Face Pull
2
-
5
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Row (Cable)
3
-
3
Upright Row (Cable)
2
-
4
Face Pull
2
-
5
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Row (Cable)
3
-
3
Upright Row (Cable)
2
-
4
Face Pull
2
-
5
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Row (Cable)
3
-
3
Upright Row (Cable)
2
-
4
Face Pull
2
-
5
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Row (Cable)
3
-
3
Upright Row (Cable)
2
-
4
Face Pull
2
-
5
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Row (Cable)
3
-
3
Upright Row (Cable)
2
-
4
Face Pull
2
-
5
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Row (Cable)
3
-
3
Upright Row (Cable)
2
-
4
Face Pull
2
-
5
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Row (Cable)
3
-
3
Upright Row (Cable)
2
-
4
Face Pull
2
-
5
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Row (Cable)
3
-
3
Upright Row (Cable)
2
-
4
Face Pull
2
-
5
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl
2
-
6
Face Pull
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Stiff Leg Deadlift
2
-
3
Hip Thrust (Barbell)
2
-
4
Shrug (Barbell)
3
-
5
Lateral Raise (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Stiff Leg Deadlift
2
-
3
Hip Thrust (Barbell)
2
-
4
Shrug (Barbell)
3
-
5
Lateral Raise (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Stiff Leg Deadlift
2
-
3
Hip Thrust (Barbell)
2
-
4
Shrug (Barbell)
3
-
5
Lateral Raise (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Stiff Leg Deadlift
2
-
3
Hip Thrust (Barbell)
2
-
4
Shrug (Barbell)
3
-
5
Lateral Raise (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Stiff Leg Deadlift
2
-
3
Hip Thrust (Barbell)
2
-
4
Shrug (Barbell)
3
-
5
Lateral Raise (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Stiff Leg Deadlift
2
-
3
Hip Thrust (Barbell)
2
-
4
Shrug (Barbell)
3
-
5
Lateral Raise (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Stiff Leg Deadlift
2
-
3
Hip Thrust (Barbell)
2
-
4
Shrug (Barbell)
3
-
5
Lateral Raise (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Stiff Leg Deadlift
2
-
3
Hip Thrust (Barbell)
2
-
4
Shrug (Barbell)
3
-
5
Lateral Raise (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Stiff Leg Deadlift
2
-
3
Hip Thrust (Barbell)
2
-
4
Shrug (Barbell)
3
-
5
Lateral Raise (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Stiff Leg Deadlift
2
-
3
Hip Thrust (Barbell)
2
-
4
Shrug (Barbell)
3
-
5
Lateral Raise (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Stiff Leg Deadlift
2
-
3
Hip Thrust (Barbell)
2
-
4
Shrug (Barbell)
3
-
5
Lateral Raise (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Stiff Leg Deadlift
2
-
3
Hip Thrust (Barbell)
2
-
4
Shrug (Barbell)
3
-
5
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Bodyweight)
2
-
4
Pec Fly (Dumbbell)
2
-
5
Face Pull
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Bodyweight)
2
-
4
Pec Fly (Dumbbell)
2
-
5
Face Pull
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Bodyweight)
2
-
4
Pec Fly (Dumbbell)
2
-
5
Face Pull
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Bodyweight)
2
-
4
Pec Fly (Dumbbell)
2
-
5
Face Pull
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Bodyweight)
2
-
4
Pec Fly (Dumbbell)
2
-
5
Face Pull
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Bodyweight)
2
-
4
Pec Fly (Dumbbell)
2
-
5
Face Pull
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Bodyweight)
2
-
4
Pec Fly (Dumbbell)
2
-
5
Face Pull
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Bodyweight)
2
-
4
Pec Fly (Dumbbell)
2
-
5
Face Pull
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Bodyweight)
2
-
4
Pec Fly (Dumbbell)
2
-
5
Face Pull
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Bodyweight)
2
-
4
Pec Fly (Dumbbell)
2
-
5
Face Pull
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Bodyweight)
2
-
4
Pec Fly (Dumbbell)
2
-
5
Face Pull
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Bodyweight)
2
-
4
Pec Fly (Dumbbell)
2
-
5
Face Pull
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Row (Cable)
3
-
3
Upright Row (Cable)
2
-
4
Face Pull
2
-
5
Lateral Raise (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Row (Cable)
3
-
3
Upright Row (Cable)
2
-
4
Face Pull
2
-
5
Lateral Raise (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Row (Cable)
3
-
3
Upright Row (Cable)
2
-
4
Face Pull
2
-
5
Lateral Raise (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Row (Cable)
3
-
3
Upright Row (Cable)
2
-
4
Face Pull
2
-
5
Lateral Raise (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Row (Cable)
3
-
3
Upright Row (Cable)
2
-
4
Face Pull
2
-
5
Lateral Raise (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Row (Cable)
3
-
3
Upright Row (Cable)
2
-
4
Face Pull
2
-
5
Lateral Raise (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Row (Cable)
3
-
3
Upright Row (Cable)
2
-
4
Face Pull
2
-
5
Lateral Raise (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Row (Cable)
3
-
3
Upright Row (Cable)
2
-
4
Face Pull
2
-
5
Lateral Raise (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Row (Cable)
3
-
3
Upright Row (Cable)
2
-
4
Face Pull
2
-
5
Lateral Raise (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Row (Cable)
3
-
3
Upright Row (Cable)
2
-
4
Face Pull
2
-
5
Lateral Raise (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Row (Cable)
3
-
3
Upright Row (Cable)
2
-
4
Face Pull
2
-
5
Lateral Raise (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Single Arm Row (Cable)
3
-
3
Upright Row (Cable)
2
-
4
Face Pull
2
-
5
Lateral Raise (Dumbbell)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl
2
-
6
Face Pull
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl
2
-
6
Face Pull
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl
2
-
6
Face Pull
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl
2
-
6
Face Pull
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl
2
-
6
Face Pull
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl
2
-
6
Face Pull
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl
2
-
6
Face Pull
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl
2
-
6
Face Pull
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl
2
-
6
Face Pull
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl
2
-
6
Face Pull
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl
2
-
6
Face Pull
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Tricep Pushdown (Cable)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
Bicep Curl (Dumbbell)
3
-
5
Hammer Curl
2
-
6
Face Pull
2
-
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown
3 Sets
-
2
Single Arm Row (Cable)
3 Sets
-
3
Upright Row (Cable)
2 Sets
-
4
Face Pull
2 Sets
-
5
Lateral Raise (Dumbbell)
2 Sets
-
Day 1
1
Bench Press (Dumbbell)
2 Sets
-
2
Incline Bench Press (Dumbbell)
2 Sets
-
3
Dip (Bodyweight)
2 Sets
-
4
Pec Fly (Dumbbell)
2 Sets
-
5
Face Pull
2 Sets
-
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
-
2
Tricep Pushdown (Cable)
2 Sets
-
3
Overhead Tricep Extension (Cable)
2 Sets
-
4
Bicep Curl (Dumbbell)
3 Sets
-
5
Hammer Curl
2 Sets
-
6
Face Pull
2 Sets
-
Day 7
1
Seated Shoulder Press (Dumbbell)
3 Sets
-
2
Tricep Pushdown (Cable)
2 Sets
-
3
Overhead Tricep Extension (Cable)
2 Sets
-
4
Bicep Curl (Dumbbell)
3 Sets
-
5
Hammer Curl
2 Sets
-
6
Face Pull
2 Sets
-
Day 6
1
Lat Pulldown
3 Sets
-
2
Single Arm Row (Cable)
3 Sets
-
3
Upright Row (Cable)
2 Sets
-
4
Face Pull
2 Sets
-
5
Lateral Raise (Dumbbell)
2 Sets
-
Day 5
1
Bench Press (Dumbbell)
2 Sets
-
2
Incline Bench Press (Dumbbell)
2 Sets
-
3
Dip (Bodyweight)
2 Sets
-
4
Pec Fly (Dumbbell)
2 Sets
-
5
Face Pull
2 Sets
-
Day 4
1
Squat (Dumbbell)
3 Sets
-
2
Stiff Leg Deadlift
2 Sets
-
3
Hip Thrust (Barbell)
2 Sets
-
4
Shrug (Barbell)
3 Sets
-
5
Lateral Raise (Dumbbell)
2 Sets
-