Program Description
Gain
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedDec 27, 2024 12:55
- Last EditedJun 18, 2025 10:20
Summary
Unleash your potential with the "New Split" program, a comprehensive 16-week training plan designed for those ready to elevate their fitness game. With 7 days of targeted workouts each week, you'll focus on key muscle groups, including arms, legs, shoulders, chest, and triceps, using a variety of equipment in a full gym setting. Each session combines strength-building exercises like barbell curls, squats, and overhead presses, ensuring you build muscle and improve endurance effectively. Get ready to transform your physique and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.1%
Glutes
9.9%
Biceps
9.8%
Upper Back
9.6%
Quadriceps
9.5%
Hamstrings
7.7%
Lats
7.1%
Chest
6.8%
Abs
6.8%
Front Delts
6.3%
Middle Delts
4.5%
Rear Delts
2.7%
Lower Back
2.3%
Calves
2.3%
Forearms
2%
Adductors
1.8%
Abductors
0.5%
Cardio
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Chest Fly (Machine)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Chest Fly (Machine)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Chest Fly (Machine)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Chest Fly (Machine)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Chest Fly (Machine)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Chest Fly (Machine)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Chest Fly (Machine)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Chest Fly (Machine)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Chest Fly (Machine)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Chest Fly (Machine)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Chest Fly (Machine)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Chest Fly (Machine)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Chest Fly (Machine)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Chest Fly (Machine)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Chest Fly (Machine)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Chest Fly (Machine)
3
-
6
Skull Crusher (Barbell)
4
-
7
V-Handle Tricep Pushdown (Cable)
4
-
8
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Bicep Curl (Machine)
3
-
4
Squat (Barbell)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Reverse Lunge (Dumbbell)
3
-
8
Hip Thrust (Machine)
3
-
9
Leg Press (45 Degrees)
3
-
10
Seated Calf Raise
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Week 1
1 / 16 Weeks
Day 3
1
Bicep Curl (Barbell)3 Sets
-
2
Bicep Curl (Dumbbell)3 Sets
-
3
Bicep Curl (Machine)3 Sets
-
4
Squat (Barbell)3 Sets
-
5
Bulgarian Split Squat (Dumbbell)3 Sets
-
6
Romanian Deadlift (Barbell)3 Sets
-
7
Reverse Lunge (Dumbbell)3 Sets
-
8
Hip Thrust (Machine)3 Sets
-
9
Leg Press (45 Degrees)3 Sets
-
10
Seated Calf Raise3 Sets
-
Day 4
1
Overhead Press (Dumbbell)3 Sets
-
2
Lateral Raise (Dumbbell)3 Sets
-
3
Bench Press (Barbell)3 Sets
-
4
Incline Bench Press (Dumbbell)3 Sets
-
5
Chest Fly (Machine)3 Sets
-
6
Skull Crusher (Barbell)4 Sets
-
7
V-Handle Tricep Pushdown (Cable)4 Sets
-
8
Abs Crunch (Machine)3 Sets
-
Day 1
1
Bench Press (Barbell)3 Sets
-
2
Incline Bench Press (Dumbbell)3 Sets
-
3
Chest Fly (Machine)3 Sets
-
4
Overhead Press (Dumbbell)3 Sets
-
5
Lateral Raise (Dumbbell)3 Sets
-
6
Skull Crusher (Barbell)4 Sets
-
7
V-Handle Tricep Pushdown (Cable)4 Sets
-
8
Abs Crunch (Machine)3 Sets
-
Day 2
1
Pull-Up (Assisted)4 Sets
-
2
Seated Row (Cable)3 Sets
-
3
Lat Pulldown3 Sets
-
4
Shrug (Dumbbell)3 Sets
-
5
Rear Delt Fly (Dumbbell)3 Sets
-
6
Abs Crunch (Machine)3 Sets
-
Day 5
1
Pull-Up (Assisted)4 Sets
-
2
Seated Row (Cable)3 Sets
-
3
Lat Pulldown3 Sets
-
4
Shrug (Dumbbell)3 Sets
-
5
Rear Delt Fly (Dumbbell)3 Sets
-
6
Abs Crunch (Machine)3 Sets
-
Day 6
1
Bicep Curl (Barbell)3 Sets
-
2
Bicep Curl (Dumbbell)3 Sets
-
3
Bicep Curl (Machine)3 Sets
-
4
Squat (Barbell)3 Sets
-
5
Bulgarian Split Squat (Dumbbell)3 Sets
-
6
Romanian Deadlift (Barbell)3 Sets
-
7
Reverse Lunge (Dumbbell)3 Sets
-
8
Hip Thrust (Machine)3 Sets
-
9
Leg Press (45 Degrees)3 Sets
-
10
Seated Calf Raise3 Sets
-
Day 7
1
Cardio1 Set
60 mins
-