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BoostcampPNG

HSP Split

by Leo
1 athletes joined

Program Description

rrr

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 25, 2024 08:34
  • Last Edited
    Jul 16, 2024 03:08
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
2
Bench Press (Barbell)
1
4
15-20 reps
5-8 reps
RPE 1
RPE 1
3
Power Shrug
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
4
Pull-Up (Band)
4
15-20 reps
RPE 1
5
Barbell Row
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
6
Military Press (Barbell)
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
7
Bench Press (Close Grip)
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
8
Bicep Curl (Barbell)
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
2
Bench Press (Barbell)
1
4
15-20 reps
5-8 reps
RPE 1
RPE 1
3
Power Shrug
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
4
Pull-Up (Band)
4
15-20 reps
RPE 1
5
Barbell Row
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
6
Military Press (Barbell)
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
7
Bench Press (Close Grip)
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
8
Bicep Curl (Barbell)
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
2
Bench Press (Barbell)
1
4
15-20 reps
5-8 reps
RPE 1
RPE 1
3
Power Shrug
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
4
Pull-Up (Band)
4
15-20 reps
RPE 1
5
Barbell Row
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
6
Military Press (Barbell)
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
7
Bench Press (Close Grip)
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
8
Bicep Curl (Barbell)
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
2
Bench Press (Barbell)
1
4
15-20 reps
5-8 reps
RPE 1
RPE 1
3
Power Shrug
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
4
Pull-Up (Band)
4
15-20 reps
RPE 1
5
Barbell Row
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
6
Military Press (Barbell)
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
7
Bench Press (Close Grip)
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
8
Bicep Curl (Barbell)
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
2
Bench Press (Barbell)
1
4
15-20 reps
5-8 reps
RPE 1
RPE 1
3
Power Shrug
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
4
Pull-Up (Band)
4
15-20 reps
RPE 1
5
Barbell Row
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
6
Military Press (Barbell)
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
7
Bench Press (Close Grip)
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
8
Bicep Curl (Barbell)
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
2
Bench Press (Barbell)
1
4
15-20 reps
5-8 reps
RPE 1
RPE 1
3
Power Shrug
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
4
Pull-Up (Band)
4
15-20 reps
RPE 1
5
Barbell Row
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
6
Military Press (Barbell)
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
7
Bench Press (Close Grip)
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
8
Bicep Curl (Barbell)
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
2
Bench Press (Barbell)
1
4
15-20 reps
5-8 reps
RPE 1
RPE 1
3
Power Shrug
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
4
Pull-Up (Band)
4
15-20 reps
RPE 1
5
Barbell Row
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
6
Military Press (Barbell)
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
7
Bench Press (Close Grip)
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
8
Bicep Curl (Barbell)
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
2
Bench Press (Barbell)
1
4
15-20 reps
5-8 reps
RPE 1
RPE 1
3
Power Shrug
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
4
Pull-Up (Band)
4
15-20 reps
RPE 1
5
Barbell Row
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
6
Military Press (Barbell)
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
7
Bench Press (Close Grip)
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
8
Bicep Curl (Barbell)
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
2
Bench Press (Barbell)
1
4
15-20 reps
5-8 reps
RPE 1
RPE 1
3
Power Shrug
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
4
Pull-Up (Band)
4
15-20 reps
RPE 1
5
Barbell Row
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
6
Military Press (Barbell)
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
7
Bench Press (Close Grip)
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
8
Bicep Curl (Barbell)
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
2
Bench Press (Barbell)
1
4
15-20 reps
5-8 reps
RPE 1
RPE 1
3
Power Shrug
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
4
Pull-Up (Band)
4
15-20 reps
RPE 1
5
Barbell Row
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
6
Military Press (Barbell)
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
7
Bench Press (Close Grip)
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
8
Bicep Curl (Barbell)
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
2
Bench Press (Barbell)
1
4
15-20 reps
5-8 reps
RPE 1
RPE 1
3
Power Shrug
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
4
Pull-Up (Band)
4
15-20 reps
RPE 1
5
Barbell Row
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
6
Military Press (Barbell)
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
7
Bench Press (Close Grip)
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
8
Bicep Curl (Barbell)
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
2
Bench Press (Barbell)
1
4
15-20 reps
5-8 reps
RPE 1
RPE 1
3
Power Shrug
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
4
Pull-Up (Band)
4
15-20 reps
RPE 1
5
Barbell Row
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
6
Military Press (Barbell)
2
2
15-20 reps
5-8 reps
RPE 1
RPE 1
7
Bench Press (Close Grip)
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
8
Bicep Curl (Barbell)
1
3
15-20 reps
5-8 reps
RPE 1
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
15-20 reps
8-12 reps
2
Bench Press (Dumbbell)
1
3
15-20 reps
8-12 reps
3
Incline Chest Press (Machine)
1
3
15-20 reps
8-12 reps
4
Split Squat (Barbell)
1
3
15-20 reps
8-12 reps
5
Lat Pulldown (Close Grip)
1
3
15-20 reps
8-12 reps
6
Chest Supported Row (Machine)
1
3
15-20 reps
8-12 reps
7
French Press
1
3
15-20 reps
8-12 reps
8
Incline Curl (Dumbbell)
1
3
15-20 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
15-20 reps
8-12 reps
2
Bench Press (Dumbbell)
1
3
15-20 reps
8-12 reps
3
Incline Chest Press (Machine)
1
3
15-20 reps
8-12 reps
4
Split Squat (Barbell)
1
3
15-20 reps
8-12 reps
5
Lat Pulldown (Close Grip)
1
3
15-20 reps
8-12 reps
6
Chest Supported Row (Machine)
1
3
15-20 reps
8-12 reps
7
French Press
1
3
15-20 reps
8-12 reps
8
Incline Curl (Dumbbell)
1
3
15-20 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
15-20 reps
8-12 reps
2
Bench Press (Dumbbell)
1
3
15-20 reps
8-12 reps
3
Incline Chest Press (Machine)
1
3
15-20 reps
8-12 reps
4
Split Squat (Barbell)
1
3
15-20 reps
8-12 reps
5
Lat Pulldown (Close Grip)
1
3
15-20 reps
8-12 reps
6
Chest Supported Row (Machine)
1
3
15-20 reps
8-12 reps
7
French Press
1
3
15-20 reps
8-12 reps
8
Incline Curl (Dumbbell)
1
3
15-20 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
15-20 reps
8-12 reps
2
Bench Press (Dumbbell)
1
3
15-20 reps
8-12 reps
3
Incline Chest Press (Machine)
1
3
15-20 reps
8-12 reps
4
Split Squat (Barbell)
1
3
15-20 reps
8-12 reps
5
Lat Pulldown (Close Grip)
1
3
15-20 reps
8-12 reps
6
Chest Supported Row (Machine)
1
3
15-20 reps
8-12 reps
7
French Press
1
3
15-20 reps
8-12 reps
8
Incline Curl (Dumbbell)
1
3
15-20 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
15-20 reps
8-12 reps
2
Bench Press (Dumbbell)
1
3
15-20 reps
8-12 reps
3
Incline Chest Press (Machine)
1
3
15-20 reps
8-12 reps
4
Split Squat (Barbell)
1
3
15-20 reps
8-12 reps
5
Lat Pulldown (Close Grip)
1
3
15-20 reps
8-12 reps
6
Chest Supported Row (Machine)
1
3
15-20 reps
8-12 reps
7
French Press
1
3
15-20 reps
8-12 reps
8
Incline Curl (Dumbbell)
1
3
15-20 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
15-20 reps
8-12 reps
2
Bench Press (Dumbbell)
1
3
15-20 reps
8-12 reps
3
Incline Chest Press (Machine)
1
3
15-20 reps
8-12 reps
4
Split Squat (Barbell)
1
3
15-20 reps
8-12 reps
5
Lat Pulldown (Close Grip)
1
3
15-20 reps
8-12 reps
6
Chest Supported Row (Machine)
1
3
15-20 reps
8-12 reps
7
French Press
1
3
15-20 reps
8-12 reps
8
Incline Curl (Dumbbell)
1
3
15-20 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
15-20 reps
8-12 reps
2
Bench Press (Dumbbell)
1
3
15-20 reps
8-12 reps
3
Incline Chest Press (Machine)
1
3
15-20 reps
8-12 reps
4
Split Squat (Barbell)
1
3
15-20 reps
8-12 reps
5
Lat Pulldown (Close Grip)
1
3
15-20 reps
8-12 reps
6
Chest Supported Row (Machine)
1
3
15-20 reps
8-12 reps
7
French Press
1
3
15-20 reps
8-12 reps
8
Incline Curl (Dumbbell)
1
3
15-20 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
15-20 reps
8-12 reps
2
Bench Press (Dumbbell)
1
3
15-20 reps
8-12 reps
3
Incline Chest Press (Machine)
1
3
15-20 reps
8-12 reps
4
Split Squat (Barbell)
1
3
15-20 reps
8-12 reps
5
Lat Pulldown (Close Grip)
1
3
15-20 reps
8-12 reps
6
Chest Supported Row (Machine)
1
3
15-20 reps
8-12 reps
7
French Press
1
3
15-20 reps
8-12 reps
8
Incline Curl (Dumbbell)
1
3
15-20 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
15-20 reps
8-12 reps
2
Bench Press (Dumbbell)
1
3
15-20 reps
8-12 reps
3
Incline Chest Press (Machine)
1
3
15-20 reps
8-12 reps
4
Split Squat (Barbell)
1
3
15-20 reps
8-12 reps
5
Lat Pulldown (Close Grip)
1
3
15-20 reps
8-12 reps
6
Chest Supported Row (Machine)
1
3
15-20 reps
8-12 reps
7
French Press
1
3
15-20 reps
8-12 reps
8
Incline Curl (Dumbbell)
1
3
15-20 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
15-20 reps
8-12 reps
2
Bench Press (Dumbbell)
1
3
15-20 reps
8-12 reps
3
Incline Chest Press (Machine)
1
3
15-20 reps
8-12 reps
4
Split Squat (Barbell)
1
3
15-20 reps
8-12 reps
5
Lat Pulldown (Close Grip)
1
3
15-20 reps
8-12 reps
6
Chest Supported Row (Machine)
1
3
15-20 reps
8-12 reps
7
French Press
1
3
15-20 reps
8-12 reps
8
Incline Curl (Dumbbell)
1
3
15-20 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
15-20 reps
8-12 reps
2
Bench Press (Dumbbell)
1
3
15-20 reps
8-12 reps
3
Incline Chest Press (Machine)
1
3
15-20 reps
8-12 reps
4
Split Squat (Barbell)
1
3
15-20 reps
8-12 reps
5
Lat Pulldown (Close Grip)
1
3
15-20 reps
8-12 reps
6
Chest Supported Row (Machine)
1
3
15-20 reps
8-12 reps
7
French Press
1
3
15-20 reps
8-12 reps
8
Incline Curl (Dumbbell)
1
3
15-20 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
15-20 reps
8-12 reps
2
Bench Press (Dumbbell)
1
3
15-20 reps
8-12 reps
3
Incline Chest Press (Machine)
1
3
15-20 reps
8-12 reps
4
Split Squat (Barbell)
1
3
15-20 reps
8-12 reps
5
Lat Pulldown (Close Grip)
1
3
15-20 reps
8-12 reps
6
Chest Supported Row (Machine)
1
3
15-20 reps
8-12 reps
7
French Press
1
3
15-20 reps
8-12 reps
8
Incline Curl (Dumbbell)
1
3
15-20 reps
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
2
Single-Leg Leg Curl
4
15-20 reps
3
Chest Fly (Cable)
4
15-20 reps
4
Lat Pulldown (Neutral Grip)
4
15-20 reps
5
Single Arm High Row (Cable)
4
15-20 reps
6
Upright Row (Cable)
4
15-20 reps
7
Lateral Raise (Cable)
4
15-20 reps
8
Tricep Rope Push Down (Cable)
4
15-20 reps
9
Bicep Curl (Cable)
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
2
Single-Leg Leg Curl
4
15-20 reps
3
Chest Fly (Cable)
4
15-20 reps
4
Lat Pulldown (Neutral Grip)
4
15-20 reps
5
Single Arm High Row (Cable)
4
15-20 reps
6
Upright Row (Cable)
4
15-20 reps
7
Lateral Raise (Cable)
4
15-20 reps
8
Tricep Rope Push Down (Cable)
4
15-20 reps
9
Bicep Curl (Cable)
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
2
Single-Leg Leg Curl
4
15-20 reps
3
Chest Fly (Cable)
4
15-20 reps
4
Lat Pulldown (Neutral Grip)
4
15-20 reps
5
Single Arm High Row (Cable)
4
15-20 reps
6
Upright Row (Cable)
4
15-20 reps
7
Lateral Raise (Cable)
4
15-20 reps
8
Tricep Rope Push Down (Cable)
4
15-20 reps
9
Bicep Curl (Cable)
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
2
Single-Leg Leg Curl
4
15-20 reps
3
Chest Fly (Cable)
4
15-20 reps
4
Lat Pulldown (Neutral Grip)
4
15-20 reps
5
Single Arm High Row (Cable)
4
15-20 reps
6
Upright Row (Cable)
4
15-20 reps
7
Lateral Raise (Cable)
4
15-20 reps
8
Tricep Rope Push Down (Cable)
4
15-20 reps
9
Bicep Curl (Cable)
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
2
Single-Leg Leg Curl
4
15-20 reps
3
Chest Fly (Cable)
4
15-20 reps
4
Lat Pulldown (Neutral Grip)
4
15-20 reps
5
Single Arm High Row (Cable)
4
15-20 reps
6
Upright Row (Cable)
4
15-20 reps
7
Lateral Raise (Cable)
4
15-20 reps
8
Tricep Rope Push Down (Cable)
4
15-20 reps
9
Bicep Curl (Cable)
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
2
Single-Leg Leg Curl
4
15-20 reps
3
Chest Fly (Cable)
4
15-20 reps
4
Lat Pulldown (Neutral Grip)
4
15-20 reps
5
Single Arm High Row (Cable)
4
15-20 reps
6
Upright Row (Cable)
4
15-20 reps
7
Lateral Raise (Cable)
4
15-20 reps
8
Tricep Rope Push Down (Cable)
4
15-20 reps
9
Bicep Curl (Cable)
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
2
Single-Leg Leg Curl
4
15-20 reps
3
Chest Fly (Cable)
4
15-20 reps
4
Lat Pulldown (Neutral Grip)
4
15-20 reps
5
Single Arm High Row (Cable)
4
15-20 reps
6
Upright Row (Cable)
4
15-20 reps
7
Lateral Raise (Cable)
4
15-20 reps
8
Tricep Rope Push Down (Cable)
4
15-20 reps
9
Bicep Curl (Cable)
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
2
Single-Leg Leg Curl
4
15-20 reps
3
Chest Fly (Cable)
4
15-20 reps
4
Lat Pulldown (Neutral Grip)
4
15-20 reps
5
Single Arm High Row (Cable)
4
15-20 reps
6
Upright Row (Cable)
4
15-20 reps
7
Lateral Raise (Cable)
4
15-20 reps
8
Tricep Rope Push Down (Cable)
4
15-20 reps
9
Bicep Curl (Cable)
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
2
Single-Leg Leg Curl
4
15-20 reps
3
Chest Fly (Cable)
4
15-20 reps
4
Lat Pulldown (Neutral Grip)
4
15-20 reps
5
Single Arm High Row (Cable)
4
15-20 reps
6
Upright Row (Cable)
4
15-20 reps
7
Lateral Raise (Cable)
4
15-20 reps
8
Tricep Rope Push Down (Cable)
4
15-20 reps
9
Bicep Curl (Cable)
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
2
Single-Leg Leg Curl
4
15-20 reps
3
Chest Fly (Cable)
4
15-20 reps
4
Lat Pulldown (Neutral Grip)
4
15-20 reps
5
Single Arm High Row (Cable)
4
15-20 reps
6
Upright Row (Cable)
4
15-20 reps
7
Lateral Raise (Cable)
4
15-20 reps
8
Tricep Rope Push Down (Cable)
4
15-20 reps
9
Bicep Curl (Cable)
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
2
Single-Leg Leg Curl
4
15-20 reps
3
Chest Fly (Cable)
4
15-20 reps
4
Lat Pulldown (Neutral Grip)
4
15-20 reps
5
Single Arm High Row (Cable)
4
15-20 reps
6
Upright Row (Cable)
4
15-20 reps
7
Lateral Raise (Cable)
4
15-20 reps
8
Tricep Rope Push Down (Cable)
4
15-20 reps
9
Bicep Curl (Cable)
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
2
Single-Leg Leg Curl
4
15-20 reps
3
Chest Fly (Cable)
4
15-20 reps
4
Lat Pulldown (Neutral Grip)
4
15-20 reps
5
Single Arm High Row (Cable)
4
15-20 reps
6
Upright Row (Cable)
4
15-20 reps
7
Lateral Raise (Cable)
4
15-20 reps
8
Tricep Rope Push Down (Cable)
4
15-20 reps
9
Bicep Curl (Cable)
4
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
2
Single-Leg Leg Curl
4
15-20 reps
3
Chest Fly (Cable)
4
15-20 reps
4
Lat Pulldown (Neutral Grip)
4
15-20 reps
5
Single Arm High Row (Cable)
4
15-20 reps
6
Upright Row (Cable)
4
15-20 reps
7
Lateral Raise (Cable)
4
15-20 reps
8
Tricep Rope Push Down (Cable)
4
15-20 reps
9
Bicep Curl (Cable)
4
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
2
Single-Leg Leg Curl
4
15-20 reps
3
Chest Fly (Cable)
4
15-20 reps
4
Lat Pulldown (Neutral Grip)
4
15-20 reps
5
Single Arm High Row (Cable)
4
15-20 reps
6
Upright Row (Cable)
4
15-20 reps
7
Lateral Raise (Cable)
4
15-20 reps
8
Tricep Rope Push Down (Cable)
4
15-20 reps
9
Bicep Curl (Cable)
4
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
2
Single-Leg Leg Curl
4
15-20 reps
3
Chest Fly (Cable)
4
15-20 reps
4
Lat Pulldown (Neutral Grip)
4
15-20 reps
5
Single Arm High Row (Cable)
4
15-20 reps
6
Upright Row (Cable)
4
15-20 reps
7
Lateral Raise (Cable)
4
15-20 reps
8
Tricep Rope Push Down (Cable)
4
15-20 reps
9
Bicep Curl (Cable)
4
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
2
Single-Leg Leg Curl
4
15-20 reps
3
Chest Fly (Cable)
4
15-20 reps
4
Lat Pulldown (Neutral Grip)
4
15-20 reps
5
Single Arm High Row (Cable)
4
15-20 reps
6
Upright Row (Cable)
4
15-20 reps
7
Lateral Raise (Cable)
4
15-20 reps
8
Tricep Rope Push Down (Cable)
4
15-20 reps
9
Bicep Curl (Cable)
4
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
2
Single-Leg Leg Curl
4
15-20 reps
3
Chest Fly (Cable)
4
15-20 reps
4
Lat Pulldown (Neutral Grip)
4
15-20 reps
5
Single Arm High Row (Cable)
4
15-20 reps
6
Upright Row (Cable)
4
15-20 reps
7
Lateral Raise (Cable)
4
15-20 reps
8
Tricep Rope Push Down (Cable)
4
15-20 reps
9
Bicep Curl (Cable)
4
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
2
Single-Leg Leg Curl
4
15-20 reps
3
Chest Fly (Cable)
4
15-20 reps
4
Lat Pulldown (Neutral Grip)
4
15-20 reps
5
Single Arm High Row (Cable)
4
15-20 reps
6
Upright Row (Cable)
4
15-20 reps
7
Lateral Raise (Cable)
4
15-20 reps
8
Tricep Rope Push Down (Cable)
4
15-20 reps
9
Bicep Curl (Cable)
4
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
2
Single-Leg Leg Curl
4
15-20 reps
3
Chest Fly (Cable)
4
15-20 reps
4
Lat Pulldown (Neutral Grip)
4
15-20 reps
5
Single Arm High Row (Cable)
4
15-20 reps
6
Upright Row (Cable)
4
15-20 reps
7
Lateral Raise (Cable)
4
15-20 reps
8
Tricep Rope Push Down (Cable)
4
15-20 reps
9
Bicep Curl (Cable)
4
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
2
Single-Leg Leg Curl
4
15-20 reps
3
Chest Fly (Cable)
4
15-20 reps
4
Lat Pulldown (Neutral Grip)
4
15-20 reps
5
Single Arm High Row (Cable)
4
15-20 reps
6
Upright Row (Cable)
4
15-20 reps
7
Lateral Raise (Cable)
4
15-20 reps
8
Tricep Rope Push Down (Cable)
4
15-20 reps
9
Bicep Curl (Cable)
4
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
2
Single-Leg Leg Curl
4
15-20 reps
3
Chest Fly (Cable)
4
15-20 reps
4
Lat Pulldown (Neutral Grip)
4
15-20 reps
5
Single Arm High Row (Cable)
4
15-20 reps
6
Upright Row (Cable)
4
15-20 reps
7
Lateral Raise (Cable)
4
15-20 reps
8
Tricep Rope Push Down (Cable)
4
15-20 reps
9
Bicep Curl (Cable)
4
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
2
Single-Leg Leg Curl
4
15-20 reps
3
Chest Fly (Cable)
4
15-20 reps
4
Lat Pulldown (Neutral Grip)
4
15-20 reps
5
Single Arm High Row (Cable)
4
15-20 reps
6
Upright Row (Cable)
4
15-20 reps
7
Lateral Raise (Cable)
4
15-20 reps
8
Tricep Rope Push Down (Cable)
4
15-20 reps
9
Bicep Curl (Cable)
4
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
2
Single-Leg Leg Curl
4
15-20 reps
3
Chest Fly (Cable)
4
15-20 reps
4
Lat Pulldown (Neutral Grip)
4
15-20 reps
5
Single Arm High Row (Cable)
4
15-20 reps
6
Upright Row (Cable)
4
15-20 reps
7
Lateral Raise (Cable)
4
15-20 reps
8
Tricep Rope Push Down (Cable)
4
15-20 reps
9
Bicep Curl (Cable)
4
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
2
Single-Leg Leg Curl
4
15-20 reps
3
Chest Fly (Cable)
4
15-20 reps
4
Lat Pulldown (Neutral Grip)
4
15-20 reps
5
Single Arm High Row (Cable)
4
15-20 reps
6
Upright Row (Cable)
4
15-20 reps
7
Lateral Raise (Cable)
4
15-20 reps
8
Tricep Rope Push Down (Cable)
4
15-20 reps
9
Bicep Curl (Cable)
4
15-20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
-
2
Band Pull Apart
4
20-30 reps
3
Bicep Curl (Barbell)
2
20-30 reps
4
Hammer Curl
2
20-30 reps
5
Reverse Bicep Curl (EZ Bar)
2
20-30 reps
6
Lateral Raise (Dumbbell)
4
20-30 reps
7
Pec Fly (Dumbbell)
4
20-30 reps
8
Lying Pullover (Cable)
4
20-30 reps
9
Abs Crunch (Bodyweight)
5
20-30 reps
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
15-20 Reps
5-8 Reps
@1
@1
2
Bench Press (Barbell)
1 Set
4 Sets
15-20 Reps
5-8 Reps
@1
@1
3
Power Shrug
2 Sets
2 Sets
15-20 Reps
5-8 Reps
@1
@1
4
Pull-Up (Band)
4 Sets
15-20 Reps
@1
5
Barbell Row
1 Set
3 Sets
15-20 Reps
5-8 Reps
@1
@1
6
Military Press (Barbell)
2 Sets
2 Sets
15-20 Reps
5-8 Reps
@1
@1
7
Bench Press (Close Grip)
1 Set
3 Sets
15-20 Reps
5-8 Reps
@1
@1
8
Bicep Curl (Barbell)
1 Set
3 Sets
15-20 Reps
5-8 Reps
@1
@1
Day 2
1
100m Sprint
1 Set
-
2
Band Pull Apart
4 Sets
20-30 Reps
3
Bicep Curl (Barbell)
2 Sets
20-30 Reps
4
Hammer Curl
2 Sets
20-30 Reps
5
Reverse Bicep Curl (EZ Bar)
2 Sets
20-30 Reps
6
Lateral Raise (Dumbbell)
4 Sets
20-30 Reps
7
Pec Fly (Dumbbell)
4 Sets
20-30 Reps
8
Lying Pullover (Cable)
4 Sets
20-30 Reps
9
Abs Crunch (Bodyweight)
5 Sets
20-30 Reps
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
15-20 Reps
8-12 Reps
2
Bench Press (Dumbbell)
1 Set
3 Sets
15-20 Reps
8-12 Reps
3
Incline Chest Press (Machine)
1 Set
3 Sets
15-20 Reps
8-12 Reps
4
Split Squat (Barbell)
1 Set
3 Sets
15-20 Reps
8-12 Reps
5
Lat Pulldown (Close Grip)
1 Set
3 Sets
15-20 Reps
8-12 Reps
6
Chest Supported Row (Machine)
1 Set
3 Sets
15-20 Reps
8-12 Reps
7
French Press
1 Set
3 Sets
15-20 Reps
8-12 Reps
8
Incline Curl (Dumbbell)
1 Set
3 Sets
15-20 Reps
8-12 Reps
Day 4
1
100m Sprint
1 Set
-
2
Band Pull Apart
4 Sets
20-30 Reps
3
Bicep Curl (Barbell)
2 Sets
20-30 Reps
4
Hammer Curl
2 Sets
20-30 Reps
5
Reverse Bicep Curl (EZ Bar)
2 Sets
20-30 Reps
6
Lateral Raise (Dumbbell)
4 Sets
20-30 Reps
7
Pec Fly (Dumbbell)
4 Sets
20-30 Reps
8
Lying Pullover (Cable)
4 Sets
20-30 Reps
9
Abs Crunch (Bodyweight)
5 Sets
20-30 Reps
Day 5
1
Leg Extension
4 Sets
15-20 Reps
2
Single-Leg Leg Curl
4 Sets
15-20 Reps
3
Chest Fly (Cable)
4 Sets
15-20 Reps
4
Lat Pulldown (Neutral Grip)
4 Sets
15-20 Reps
5
Single Arm High Row (Cable)
4 Sets
15-20 Reps
6
Upright Row (Cable)
4 Sets
15-20 Reps
7
Lateral Raise (Cable)
4 Sets
15-20 Reps
8
Tricep Rope Push Down (Cable)
4 Sets
15-20 Reps
9
Bicep Curl (Cable)
4 Sets
15-20 Reps
Day 6
1
Leg Extension
4 Sets
15-20 Reps
2
Single-Leg Leg Curl
4 Sets
15-20 Reps
3
Chest Fly (Cable)
4 Sets
15-20 Reps
4
Lat Pulldown (Neutral Grip)
4 Sets
15-20 Reps
5
Single Arm High Row (Cable)
4 Sets
15-20 Reps
6
Upright Row (Cable)
4 Sets
15-20 Reps
7
Lateral Raise (Cable)
4 Sets
15-20 Reps
8
Tricep Rope Push Down (Cable)
4 Sets
15-20 Reps
9
Bicep Curl (Cable)
4 Sets
15-20 Reps
Day 7
1
100m Sprint
1 Set
-
2
Band Pull Apart
4 Sets
20-30 Reps
3
Bicep Curl (Barbell)
2 Sets
20-30 Reps
4
Hammer Curl
2 Sets
20-30 Reps
5
Reverse Bicep Curl (EZ Bar)
2 Sets
20-30 Reps
6
Lateral Raise (Dumbbell)
4 Sets
20-30 Reps
7
Pec Fly (Dumbbell)
4 Sets
20-30 Reps
8
Lying Pullover (Cable)
4 Sets
20-30 Reps
9
Abs Crunch (Bodyweight)
5 Sets
20-30 Reps