logo
BoostcampPNG

6 Day Split (Real)

by adrian

Program Description

Training

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jul 28, 2025 03:35
  • Last Edited
    Aug 05, 2025 04:36

Summary

Unleash your potential with the 6 Day Split (Real), an intensive 18-week program designed for serious lifters. This program challenges you with a 7-day training schedule, focusing on specific muscle groups each session, ensuring balanced development and recovery. You'll tackle a variety of exercises, from machine-based movements to free weights, targeting everything from your chest and shoulders to legs and arms. Perfect for those ready to elevate their strength and sculpt their physique, this program is your roadmap to achieving impressive results.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.1%
Chest
10.8%
Triceps
9%
Biceps
8.4%
Hamstrings
7.8%
Front Delts
6.6%
Middle Delts
6%
Quadriceps
6%
Glutes
5.4%
Lats
5.4%
Forearms
4.2%
Rear Delts
3.6%
Lower Back
3.6%
Calves
3%
Adductors
3%
Abs
1.8%
Full-Body
1.5%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Week 1
1 / 18 Weeks
Day 1
1
Chest Press (Machine)
1 Set
-
2
Low to High Fly
1 Set
-
3
Peck Deck
1 Set
-
4
Shoulder Press (Machine)
1 Set
-
5
One Arm Lateral Raise (Cable)
1 Set
-
6
Rear Delt Fly (Machine)
1 Set
-
7
JM Press
1 Set
-
8
Single Arm Tricep Extension (Cable)
1 Set
-
Day 3
1
Calf Raise (Machine)
1 Set
-
2
Leg Extension
1 Set
-
3
Hack Squat
1 Set
-
4
Hamstring Curl
1 Set
-
5
Stiff Leg Deadlift
1 Set
-
6
Hip Adductor (Machine)
1 Set
-
Day 2
1
Preacher Curl (Dumbbell)
1 Set
-
2
Hammer Curl (Dumbbell)
1 Set
-
3
Reverse Wrist Curl (Dumbbell)
1 Set
-
4
Wrist Curls
1 Set
-
5
Lat Pulldown
1 Set
-
6
Seated Row (Cable)
1 Set
-
7
Chest Supported Row/ T-Bar Row
1 Set
-
8
Kelso Shrug
2 Sets
-
Day 6
1
Calf Raise (Machine)
1 Set
-
2
Leg Extension
1 Set
-
3
Hack Squat
1 Set
-
4
Hamstring Curl
1 Set
-
5
Stiff Leg Deadlift
1 Set
-
6
Hip Adductor (Machine)
1 Set
-
Day 5
1
Chest Press (Machine)
1 Set
-
2
Low to High Fly
1 Set
-
3
Pec Deck (Machine)
1 Set
-
4
Lat Pulldown
1 Set
-
5
Seated Row (Cable)
1 Set
-
6
Chest Supported Row/ T-Bar Row
1 Set
-
7
Kelso Shrug
1 Set
-
Day 7
1
Rest
1 Set
-
Day 4
1
Preacher Curl (Dumbbell)
1 Set
-
2
Hammer Curl (Dumbbell)
1 Set
-
3
Shoulder Press (Machine)
1 Set
-
4
Rear Delt Fly (Machine)
1 Set
-
5
One Arm Lateral Raise (Cable)
1 Set
-
6
Single Arm Tricep Extension (Cable)
1 Set
-
7
JM Press
1 Set
-