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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.1%
Chest
15.7%
Upper Back
14.6%
Biceps
13.9%
Front Delts
12.1%
Lats
11.2%
Middle Delts
5.8%
Quadriceps
2.8%
Hamstrings
2.8%
Rear Delts
2.5%
Forearms
1.9%
Abs
0.4%
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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
-