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!
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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
-