5.0
(1 rating)
Program Description
Hypertrophy
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJan 18, 2025 10:42
- Last EditedJun 18, 2025 08:26
Summary
Unleash your potential with the BE BIG: 3 DAYS SPLIT program, designed for serious lifters aiming to build muscle and strength over 12 weeks. This comprehensive 4-day split focuses on targeted muscle groups each session, maximizing your gains with exercises like bench presses, rows, and tricep extensions. Expect a mix of compound and isolation movements, ensuring balanced development while keeping your workouts fresh and engaging. Get ready to push your limits and achieve the physique you've always wanted!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 (Barbell)
4
12-15 reps
-
2
Incline Bench Press (Barbell)
3
12-15 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Cable Crossover
3
12-15 reps
-
5
Tricep Pressdown
4
12-15 reps
-
6
Lying Tricep Extension (Barbell)
3
12-15 reps
-
7
Tricep Extension (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9-11 reps
-
2
Incline Bench Press (Barbell)
3
9-11 reps
-
3
Incline Chest Fly (Dumbbell)
3
9-11 reps
-
4
Cable Crossover
3
9-11 reps
-
5
Tricep Pressdown
4
9-11 reps
-
6
Lying Tricep Extension (Barbell)
3
9-11 reps
-
7
Tricep Extension (Machine)
3
9-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
-
4
Cable Crossover
3
6-8 reps
-
5
Tricep Pressdown
4
6-8 reps
-
6
Lying Tricep Extension (Barbell)
3
6-8 reps
-
7
Tricep Extension (Machine)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Barbell)
3
3-5 reps
-
3
Incline Chest Fly (Dumbbell)
3
3-5 reps
-
4
Cable Crossover
3
3-5 reps
-
5
Tricep Pressdown
4
3-5 reps
-
6
Lying Tricep Extension (Barbell)
3
3-5 reps
-
7
Tricep Extension (Machine)
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12-15 reps
-
2
Incline Bench Press (Barbell)
3
12-15 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Cable Crossover
3
12-15 reps
-
5
Tricep Pressdown
4
12-15 reps
-
6
Incline Tricep Extension (Dumbbell)
3
12-15 reps
-
7
Seated Dip (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9-11 reps
-
2
Incline Bench Press (Barbell)
3
9-11 reps
-
3
Incline Chest Fly (Dumbbell)
3
9-11 reps
-
4
Cable Crossover
3
9-11 reps
-
5
Tricep Pressdown
4
9-11 reps
-
6
Incline Tricep Extension (Dumbbell)
3
9-11 reps
-
7
Seated Dip (Machine)
3
9-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
-
4
Cable Crossover
3
6-8 reps
-
5
Tricep Pressdown
4
6-8 reps
-
6
Incline Tricep Extension (Dumbbell)
3
6-8 reps
-
7
Seated Dip (Machine)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Barbell)
3
3-5 reps
-
3
Incline Chest Fly (Dumbbell)
3
3-5 reps
-
4
Cable Crossover
3
3-5 reps
-
5
Tricep Pressdown
4
3-5 reps
-
6
Incline Tricep Extension (Dumbbell)
3
3-5 reps
-
7
Seated Dip (Machine)
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12-15 reps
-
2
Incline Bench Press (Barbell)
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Tricep Pressdown
4
12-15 reps
-
6
Lying Tricep Extension (Barbell)
3
12-15 reps
-
7
Tricep Extension (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9-11 reps
-
2
Incline Bench Press (Barbell)
3
9-11 reps
-
3
Chest Fly (Cable)
3
9-11 reps
-
4
Chest Fly (Machine)
3
9-11 reps
-
5
Tricep Pressdown
4
9-11 reps
-
6
Lying Tricep Extension (Barbell)
3
9-11 reps
-
7
Tricep Extension (Machine)
3
9-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Chest Fly (Cable)
3
6-8 reps
-
4
Chest Fly (Machine)
3
6-8 reps
-
5
Tricep Pressdown
4
6-8 reps
-
6
Lying Tricep Extension (Barbell)
3
6-8 reps
-
7
Tricep Extension (Machine)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Barbell)
3
3-5 reps
-
3
Chest Fly (Cable)
3
3-5 reps
-
4
Chest Fly (Machine)
3
3-5 reps
-
5
Tricep Pressdown
4
3-5 reps
-
6
Lying Tricep Extension (Barbell)
3
3-5 reps
-
7
Tricep Extension (Machine)
3
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Wide Grip Lat Pulldown
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
4
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
9-11 reps
-
2
Single Arm High Row (Cable)
3
9-11 reps
-
3
Wide Grip Lat Pulldown
3
9-11 reps
-
4
Seated Row (Cable)
3
9-11 reps
-
5
Preacher Curl (Barbell)
3
9-11 reps
-
6
Incline Curl (Dumbbell)
3
9-11 reps
-
7
Bicep Curl (Machine)
3
9-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
6-8 reps
-
2
Single Arm High Row (Cable)
3
6-8 reps
-
3
Wide Grip Lat Pulldown
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
4
6-8 reps
-
6
Incline Curl (Dumbbell)
3
6-8 reps
-
7
Bicep Curl (Machine)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
3-5 reps
-
2
Single Arm High Row (Cable)
3
3-5 reps
-
3
Wide Grip Lat Pulldown
3
3-5 reps
-
4
Seated Row (Cable)
3
3-5 reps
-
5
Preacher Curl (Barbell)
4
3-5 reps
-
6
Incline Curl (Dumbbell)
3
3-5 reps
-
7
Bicep Curl (Machine)
3
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Wide Grip Lat Pulldown
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
4
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
9-11 reps
-
2
Single Arm High Row (Cable)
3
9-11 reps
-
3
Wide Grip Lat Pulldown
3
9-11 reps
-
4
Seated Row (Cable)
3
9-11 reps
-
5
Bicep Curl (Barbell)
4
9-11 reps
-
6
Hammer Curl
3
9-11 reps
-
7
Bicep Curl (Machine)
3
9-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
6-8 reps
-
2
Single Arm High Row (Cable)
3
6-8 reps
-
3
Wide Grip Lat Pulldown
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Bicep Curl (Barbell)
4
6-8 reps
-
6
Hammer Curl
3
6-8 reps
-
7
Bicep Curl (Machine)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
3-5 reps
-
2
Single Arm High Row (Cable)
3
3-5 reps
-
3
Wide Grip Lat Pulldown
3
3-5 reps
-
4
Seated Row (Cable)
3
3-5 reps
-
5
Bicep Curl (Barbell)
4
3-5 reps
-
6
Hammer Curl
3
3-5 reps
-
7
Bicep Curl (Machine)
3
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Wide Grip Lat Pulldown
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
4
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
9-11 reps
-
2
Single Arm High Row (Cable)
3
9-11 reps
-
3
Wide Grip Lat Pulldown
3
9-11 reps
-
4
Seated Row (Cable)
3
9-11 reps
-
5
Preacher Curl (Barbell)
3
9-11 reps
-
6
Incline Curl (Dumbbell)
3
9-11 reps
-
7
Bicep Curl (Machine)
3
9-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
6-8 reps
-
2
Single Arm High Row (Cable)
3
6-8 reps
-
3
Wide Grip Lat Pulldown
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
4
6-8 reps
-
6
Incline Curl (Dumbbell)
3
6-8 reps
-
7
Bicep Curl (Machine)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
3-5 reps
-
2
Single Arm High Row (Cable)
3
3-5 reps
-
3
Wide Grip Lat Pulldown
3
3-5 reps
-
4
Seated Row (Cable)
3
3-5 reps
-
5
Preacher Curl (Barbell)
4
3-5 reps
-
6
Incline Curl (Dumbbell)
3
3-5 reps
-
7
Bicep Curl (Machine)
3
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Shrug (Dumbbell)
1
20 reps
-
6
Leg Extension
4
12-15 reps
-
7
Leg Curl
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
9-11 reps
-
2
Lateral Raise (Dumbbell)
3
9-11 reps
-
3
Front Raise
3
9-11 reps
-
4
Rear Delt Fly (Cable)
3
9-11 reps
-
5
Shrug (Dumbbell)
1
20 reps
-
6
Leg Extension
4
9-11 reps
-
7
Leg Curl
4
9-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Front Raise
3
6-8 reps
-
4
Rear Delt Fly (Cable)
3
6-8 reps
-
5
Shrug (Dumbbell)
1
20 reps
-
6
Leg Extension
4
6-8 reps
-
7
Leg Curl
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
3-5 reps
-
2
Lateral Raise (Dumbbell)
3
3-5 reps
-
3
Front Raise
3
3-5 reps
-
4
Rear Delt Fly (Cable)
3
3-5 reps
-
5
Shrug (Dumbbell)
1
20 reps
-
6
Leg Extension
4
3-5 reps
-
7
Leg Curl
4
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Shrug (Dumbbell)
1
20 reps
-
6
Leg Extension
4
12-15 reps
-
7
Leg Curl
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
9-11 reps
-
2
Lateral Raise (Dumbbell)
3
9-11 reps
-
3
Front Raise
3
9-11 reps
-
4
Rear Delt Fly (Cable)
3
9-11 reps
-
5
Shrug (Dumbbell)
1
20 reps
-
6
Leg Extension
4
9-11 reps
-
7
Leg Curl
4
9-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Front Raise
3
6-8 reps
-
4
Rear Delt Fly (Cable)
3
6-8 reps
-
5
Shrug (Dumbbell)
1
20 reps
-
6
Leg Extension
4
6-8 reps
-
7
Leg Curl
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
3-5 reps
-
2
Lateral Raise (Dumbbell)
3
3-5 reps
-
3
Front Raise
3
3-5 reps
-
4
Rear Delt Fly (Cable)
3
3-5 reps
-
5
Shrug (Dumbbell)
1
20 reps
-
6
Leg Extension
4
3-5 reps
-
7
Leg Curl
4
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Shrug (Dumbbell)
1
30 reps
-
6
Leg Extension
4
12-15 reps
-
7
Leg Curl
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
9-11 reps
-
2
Lateral Raise (Dumbbell)
3
9-11 reps
-
3
Front Raise
3
9-11 reps
-
4
Rear Delt Fly (Cable)
3
9-11 reps
-
5
Shrug (Dumbbell)
1
20 reps
-
6
Leg Extension
4
9-11 reps
-
7
Leg Curl
4
9-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Front Raise
3
6-8 reps
-
4
Rear Delt Fly (Cable)
3
6-8 reps
-
5
Shrug (Dumbbell)
1
20 reps
-
6
Leg Extension
4
6-8 reps
-
7
Leg Curl
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
3-5 reps
-
2
Lateral Raise (Dumbbell)
3
3-5 reps
-
3
Front Raise
3
3-5 reps
-
4
Rear Delt Fly (Cable)
3
3-5 reps
-
5
Shrug (Dumbbell)
1
20 reps
-
6
Leg Extension
4
3-5 reps
-
7
Leg Curl
4
3-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
12-15 reps
-
2
Chest Fly (Machine)
3
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
9-11 reps
-
2
Chest Fly (Machine)
3
9-11 reps
-
3
Chest Supported Row (Machine)
4
9-11 reps
-
4
Standing Pullover (Cable)
3
9-11 reps
-
5
Bicep Curl (Cable)
4
9-11 reps
-
6
Overhead Tricep Extension (Cable)
4
9-11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Fly (Machine)
3
6-8 reps
-
3
Chest Supported Row (Machine)
4
6-8 reps
-
4
Standing Pullover (Cable)
3
6-8 reps
-
5
Bicep Curl (Cable)
4
6-8 reps
-
6
Overhead Tricep Extension (Cable)
4
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
3-5 reps
-
2
Chest Fly (Machine)
3
3-5 reps
-
3
Chest Supported Row (Machine)
4
3-5 reps
-
4
Standing Pullover (Cable)
3
3-5 reps
-
5
Bicep Curl (Cable)
4
3-5 reps
-
6
Overhead Tricep Extension (Cable)
4
3-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
12-15 reps
-
2
Chest Fly (Machine)
3
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
9-11 reps
-
2
Chest Fly (Machine)
3
9-11 reps
-
3
Chest Supported Row (Machine)
4
9-11 reps
-
4
Standing Pullover (Cable)
3
9-11 reps
-
5
Bicep Curl (Cable)
4
9-11 reps
-
6
Overhead Tricep Extension (Cable)
4
9-11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Fly (Machine)
3
6-8 reps
-
3
Chest Supported Row (Machine)
4
6-8 reps
-
4
Standing Pullover (Cable)
3
6-8 reps
-
5
Bicep Curl (Cable)
4
6-8 reps
-
6
Overhead Tricep Extension (Cable)
4
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
3-5 reps
-
2
Chest Fly (Machine)
3
3-5 reps
-
3
Chest Supported Row (Machine)
4
3-5 reps
-
4
Standing Pullover (Cable)
3
3-5 reps
-
5
Bicep Curl (Cable)
4
3-5 reps
-
6
Overhead Tricep Extension (Cable)
4
3-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
12-15 reps
-
2
Chest Fly (Machine)
3
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
9-11 reps
-
2
Chest Fly (Machine)
3
9-11 reps
-
3
Chest Supported Row (Machine)
4
9-11 reps
-
4
Standing Pullover (Cable)
3
9-11 reps
-
5
Bicep Curl (Cable)
4
9-11 reps
-
6
Overhead Tricep Extension (Cable)
4
9-11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Fly (Machine)
3
6-8 reps
-
3
Chest Supported Row (Machine)
4
6-8 reps
-
4
Standing Pullover (Cable)
3
6-8 reps
-
5
Bicep Curl (Cable)
4
6-8 reps
-
6
Overhead Tricep Extension (Cable)
4
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
3-5 reps
-
2
Chest Fly (Machine)
3
3-5 reps
-
3
Chest Supported Row (Machine)
4
3-5 reps
-
4
Standing Pullover (Cable)
3
3-5 reps
-
5
Bicep Curl (Cable)
4
3-5 reps
-
6
Overhead Tricep Extension (Cable)
4
3-5 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
12-15 Reps
-
2
Incline Bench Press (Barbell)3 Sets
12-15 Reps
-
3
Incline Chest Fly (Dumbbell)3 Sets
12-15 Reps
-
4
Cable Crossover3 Sets
12-15 Reps
-
5
Tricep Pressdown4 Sets
12-15 Reps
-
6
Lying Tricep Extension (Barbell)3 Sets
12-15 Reps
-
7
Tricep Extension (Machine)3 Sets
12-15 Reps
-
Day 2
1
Single Arm Iso Row4 Sets
12-15 Reps
-
2
Single Arm High Row (Cable)3 Sets
12-15 Reps
-
3
Wide Grip Lat Pulldown3 Sets
12-15 Reps
-
4
Seated Row (Cable)3 Sets
12-15 Reps
-
5
Preacher Curl (Barbell)4 Sets
12-15 Reps
-
6
Incline Curl (Dumbbell)3 Sets
12-15 Reps
-
7
Bicep Curl (Machine)3 Sets
12-15 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)4 Sets
12-15 Reps
-
2
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
3
Front Raise3 Sets
12-15 Reps
-
4
Rear Delt Fly (Cable)3 Sets
12-15 Reps
-
5
Shrug (Dumbbell)1 Set
20 Reps
-
6
Leg Extension4 Sets
12-15 Reps
-
7
Leg Curl4 Sets
12-15 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)4 Sets
12-15 Reps
-
2
Chest Fly (Machine)3 Sets
12-15 Reps
-
3
Chest Supported Row (Machine)4 Sets
12-15 Reps
-
4
Standing Pullover (Cable)3 Sets
12-15 Reps
-
5
Bicep Curl (Cable)4 Sets
12-15 Reps
-
6
Overhead Tricep Extension (Cable)4 Sets
12-15 Reps
-