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BoostcampPNG

2-day split workout

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Program Description

Bigger muscle

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 11, 2025 04:28
  • Last Edited
    Jun 11, 2025 12:22

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Deadlift (Barbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Tricep Extension (Dumbbell)
3
10 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Military Press (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Linear Row
3
10 reps
-
5
One Arm Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Linear Row
3
10 reps
-
5
One Arm Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Linear Row
3
10 reps
-
5
One Arm Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Linear Row
3
10 reps
-
5
One Arm Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Linear Row
3
10 reps
-
5
One Arm Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Linear Row
3
10 reps
-
5
One Arm Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Linear Row
3
10 reps
-
5
One Arm Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Linear Row
3
10 reps
-
5
One Arm Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Linear Row
3
10 reps
-
5
One Arm Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Linear Row
3
10 reps
-
5
One Arm Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Linear Row
3
10 reps
-
5
One Arm Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Linear Row
3
10 reps
-
5
One Arm Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Linear Row
3
10 reps
-
5
One Arm Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Linear Row
3
10 reps
-
5
One Arm Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Linear Row
3
10 reps
-
5
One Arm Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Linear Row
3
10 reps
-
5
One Arm Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Linear Row
3
10 reps
-
5
One Arm Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Linear Row
3
10 reps
-
5
One Arm Lateral Raise (Cable)
3
15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Chest Fly (Cable)
3 Sets
10 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
4
Squat (Barbell)
3 Sets
8 Reps
-
5
Military Press (Barbell)
3 Sets
10 Reps
-
Day 2
1
Pull-Up (Assisted)
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Bicep Curl (Barbell)
3 Sets
10 Reps
-
4
Deadlift (Barbell)
3 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Pull-Up (Assisted)
3 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Bicep Curl (Cable)
3 Sets
10 Reps
-
4
Linear Row
3 Sets
10 Reps
-
5
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Chest Fly (Machine)
3 Sets
10 Reps
-
3
Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
4
Lunge (Dumbbell)
3 Sets
10 Reps
-
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
-