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Split workout for maximum gain

by Shubham K.
5.0
(1 rating)

Program Description

Maximum gain in limited time

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 14, 2025 11:49
  • Last Edited
    Jun 18, 2025 11:56

Summary

Unleash your potential with this 12-week split workout designed for maximum gains! Committing to five days a week, you'll focus on targeted muscle groups, utilizing a variety of equipment to sculpt your physique. Each session includes a mix of compound and isolation exercises, ensuring balanced development and strength. Get ready to push your limits and achieve the results you've been striving for!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
RPE 7
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Decline Bench Press (Dumbbell)
5
8 reps
-
5
Tricep Rope Push Down (Cable)
5
15 reps
-
6
Skull Crusher (Barbell)
5
10 reps
-
7
Tricep Kickback
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
RPE 7
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Decline Bench Press (Dumbbell)
5
8 reps
-
5
Tricep Rope Push Down (Cable)
5
15 reps
-
6
Skull Crusher (Barbell)
5
10 reps
-
7
Tricep Kickback
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
RPE 7
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Decline Bench Press (Dumbbell)
5
8 reps
-
5
Tricep Rope Push Down (Cable)
5
15 reps
-
6
Skull Crusher (Barbell)
5
10 reps
-
7
Tricep Kickback
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
RPE 7
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Decline Bench Press (Dumbbell)
5
8 reps
-
5
Tricep Rope Push Down (Cable)
5
15 reps
-
6
Skull Crusher (Barbell)
5
10 reps
-
7
Tricep Kickback
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
RPE 7
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Decline Bench Press (Dumbbell)
5
8 reps
-
5
Tricep Rope Push Down (Cable)
5
15 reps
-
6
Skull Crusher (Barbell)
5
10 reps
-
7
Tricep Kickback
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
RPE 7
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Decline Bench Press (Dumbbell)
5
8 reps
-
5
Tricep Rope Push Down (Cable)
5
15 reps
-
6
Skull Crusher (Barbell)
5
10 reps
-
7
Tricep Kickback
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
RPE 7
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Decline Bench Press (Dumbbell)
5
8 reps
-
5
Tricep Rope Push Down (Cable)
5
15 reps
-
6
Skull Crusher (Barbell)
5
10 reps
-
7
Tricep Kickback
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
RPE 7
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Decline Bench Press (Dumbbell)
5
8 reps
-
5
Tricep Rope Push Down (Cable)
5
15 reps
-
6
Skull Crusher (Barbell)
5
10 reps
-
7
Tricep Kickback
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
RPE 7
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Decline Bench Press (Dumbbell)
5
8 reps
-
5
Tricep Rope Push Down (Cable)
5
15 reps
-
6
Skull Crusher (Barbell)
5
10 reps
-
7
Tricep Kickback
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
RPE 7
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Decline Bench Press (Dumbbell)
5
8 reps
-
5
Tricep Rope Push Down (Cable)
5
15 reps
-
6
Skull Crusher (Barbell)
5
10 reps
-
7
Tricep Kickback
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
RPE 7
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Decline Bench Press (Dumbbell)
5
8 reps
-
5
Tricep Rope Push Down (Cable)
5
15 reps
-
6
Skull Crusher (Barbell)
5
10 reps
-
7
Tricep Kickback
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
RPE 7
2
Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Decline Bench Press (Dumbbell)
5
8 reps
-
5
Tricep Rope Push Down (Cable)
5
15 reps
-
6
Skull Crusher (Barbell)
5
10 reps
-
7
Tricep Kickback
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Seated Row (Cable)
5
15 reps
-
4
Barbell Row
5
15 reps
-
5
Single Arm Row (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Spider Curl
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Seated Row (Cable)
5
15 reps
-
4
Barbell Row
5
15 reps
-
5
Single Arm Row (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Spider Curl
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Seated Row (Cable)
5
15 reps
-
4
Barbell Row
5
15 reps
-
5
Single Arm Row (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Spider Curl
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Seated Row (Cable)
5
15 reps
-
4
Barbell Row
5
15 reps
-
5
Single Arm Row (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Spider Curl
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Seated Row (Cable)
5
15 reps
-
4
Barbell Row
5
15 reps
-
5
Single Arm Row (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Spider Curl
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Seated Row (Cable)
5
15 reps
-
4
Barbell Row
5
15 reps
-
5
Single Arm Row (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Spider Curl
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Seated Row (Cable)
5
15 reps
-
4
Barbell Row
5
15 reps
-
5
Single Arm Row (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Spider Curl
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Seated Row (Cable)
5
15 reps
-
4
Barbell Row
5
15 reps
-
5
Single Arm Row (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Spider Curl
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Seated Row (Cable)
5
15 reps
-
4
Barbell Row
5
15 reps
-
5
Single Arm Row (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Spider Curl
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Seated Row (Cable)
5
15 reps
-
4
Barbell Row
5
15 reps
-
5
Single Arm Row (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Spider Curl
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Seated Row (Cable)
5
15 reps
-
4
Barbell Row
5
15 reps
-
5
Single Arm Row (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Spider Curl
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Seated Row (Cable)
5
15 reps
-
4
Barbell Row
5
15 reps
-
5
Single Arm Row (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Spider Curl
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
12 reps
-
2
Front Raise
3
15 reps
-
3A
Lateral Raise (Dumbbell)
5
20 reps
-
4
Rear Delt Fly (Dumbbell)
5
20 reps
-
5
Shrug (Dumbbell)
5
20 reps
-
6
Face Pull
2
50 reps
-
7
Reverse Wrist Curl (Barbell)
1
-
8
Wrist Curls
4
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
12 reps
-
2
Front Raise
3
15 reps
-
3A
Lateral Raise (Dumbbell)
5
20 reps
-
4
Rear Delt Fly (Dumbbell)
5
20 reps
-
5
Shrug (Dumbbell)
5
20 reps
-
6
Face Pull
2
50 reps
-
7
Reverse Wrist Curl (Barbell)
1
-
8
Wrist Curls
4
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
12 reps
-
2
Front Raise
3
15 reps
-
3A
Lateral Raise (Dumbbell)
5
20 reps
-
4
Rear Delt Fly (Dumbbell)
5
20 reps
-
5
Shrug (Dumbbell)
5
20 reps
-
6
Face Pull
2
50 reps
-
7
Reverse Wrist Curl (Barbell)
1
-
8
Wrist Curls
4
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
12 reps
-
2
Front Raise
3
15 reps
-
3A
Lateral Raise (Dumbbell)
5
20 reps
-
4
Rear Delt Fly (Dumbbell)
5
20 reps
-
5
Shrug (Dumbbell)
5
20 reps
-
6
Face Pull
2
50 reps
-
7
Reverse Wrist Curl (Barbell)
1
-
8
Wrist Curls
4
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
12 reps
-
2
Front Raise
3
15 reps
-
3A
Lateral Raise (Dumbbell)
5
20 reps
-
4
Rear Delt Fly (Dumbbell)
5
20 reps
-
5
Shrug (Dumbbell)
5
20 reps
-
6
Face Pull
2
50 reps
-
7
Reverse Wrist Curl (Barbell)
1
-
8
Wrist Curls
4
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
12 reps
-
2
Front Raise
3
15 reps
-
3A
Lateral Raise (Dumbbell)
5
20 reps
-
4
Rear Delt Fly (Dumbbell)
5
20 reps
-
5
Shrug (Dumbbell)
5
20 reps
-
6
Face Pull
2
50 reps
-
7
Reverse Wrist Curl (Barbell)
1
-
8
Wrist Curls
4
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
12 reps
-
2
Front Raise
3
15 reps
-
3A
Lateral Raise (Dumbbell)
5
20 reps
-
4
Rear Delt Fly (Dumbbell)
5
20 reps
-
5
Shrug (Dumbbell)
5
20 reps
-
6
Face Pull
2
50 reps
-
7
Reverse Wrist Curl (Barbell)
1
-
8
Wrist Curls
4
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
12 reps
-
2
Front Raise
3
15 reps
-
3A
Lateral Raise (Dumbbell)
5
20 reps
-
4
Rear Delt Fly (Dumbbell)
5
20 reps
-
5
Shrug (Dumbbell)
5
20 reps
-
6
Face Pull
2
50 reps
-
7
Reverse Wrist Curl (Barbell)
1
-
8
Wrist Curls
4
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
12 reps
-
2
Front Raise
3
15 reps
-
3A
Lateral Raise (Dumbbell)
5
20 reps
-
4
Rear Delt Fly (Dumbbell)
5
20 reps
-
5
Shrug (Dumbbell)
5
20 reps
-
6
Face Pull
2
50 reps
-
7
Reverse Wrist Curl (Barbell)
1
-
8
Wrist Curls
4
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
12 reps
-
2
Front Raise
3
15 reps
-
3A
Lateral Raise (Dumbbell)
5
20 reps
-
4
Rear Delt Fly (Dumbbell)
5
20 reps
-
5
Shrug (Dumbbell)
5
20 reps
-
6
Face Pull
2
50 reps
-
7
Reverse Wrist Curl (Barbell)
1
-
8
Wrist Curls
4
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
12 reps
-
2
Front Raise
3
15 reps
-
3A
Lateral Raise (Dumbbell)
5
20 reps
-
4
Rear Delt Fly (Dumbbell)
5
20 reps
-
5
Shrug (Dumbbell)
5
20 reps
-
6
Face Pull
2
50 reps
-
7
Reverse Wrist Curl (Barbell)
1
-
8
Wrist Curls
4
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
12 reps
-
2
Front Raise
3
15 reps
-
3A
Lateral Raise (Dumbbell)
5
20 reps
-
4
Rear Delt Fly (Dumbbell)
5
20 reps
-
5
Shrug (Dumbbell)
5
20 reps
-
6
Face Pull
2
50 reps
-
7
Reverse Wrist Curl (Barbell)
1
-
8
Wrist Curls
4
25 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
25 reps
-
2
Lunge (Barbell)
5
20 reps
-
3
Squat (Barbell)
5
12 reps
-
4
Leg Extension
5
15 reps
-
5
Leg Press
5
12 reps
-
6
Lying Leg Curl
3
33 reps
-
7
Plank
3
2 mins
-
8
Abs Crunch (Bodyweight)
3
33 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
25 reps
-
2
Lunge (Barbell)
5
20 reps
-
3
Squat (Barbell)
5
12 reps
-
4
Leg Extension
5
15 reps
-
5
Leg Press
5
12 reps
-
6
Lying Leg Curl
3
33 reps
-
7
Plank
3
2 mins
-
8
Abs Crunch (Bodyweight)
3
33 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
25 reps
-
2
Lunge (Barbell)
5
20 reps
-
3
Squat (Barbell)
5
12 reps
-
4
Leg Extension
5
15 reps
-
5
Leg Press
5
12 reps
-
6
Lying Leg Curl
3
33 reps
-
7
Plank
3
2 mins
-
8
Abs Crunch (Bodyweight)
3
33 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
25 reps
-
2
Lunge (Barbell)
5
20 reps
-
3
Squat (Barbell)
5
12 reps
-
4
Leg Extension
5
15 reps
-
5
Leg Press
5
12 reps
-
6
Lying Leg Curl
3
33 reps
-
7
Plank
3
2 mins
-
8
Abs Crunch (Bodyweight)
3
33 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
25 reps
-
2
Lunge (Barbell)
5
20 reps
-
3
Squat (Barbell)
5
12 reps
-
4
Leg Extension
5
15 reps
-
5
Leg Press
5
12 reps
-
6
Lying Leg Curl
3
33 reps
-
7
Plank
3
2 mins
-
8
Abs Crunch (Bodyweight)
3
33 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
25 reps
-
2
Lunge (Barbell)
5
20 reps
-
3
Squat (Barbell)
5
12 reps
-
4
Leg Extension
5
15 reps
-
5
Leg Press
5
12 reps
-
6
Lying Leg Curl
3
33 reps
-
7
Plank
3
2 mins
-
8
Abs Crunch (Bodyweight)
3
33 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
25 reps
-
2
Lunge (Barbell)
5
20 reps
-
3
Squat (Barbell)
5
12 reps
-
4
Leg Extension
5
15 reps
-
5
Leg Press
5
12 reps
-
6
Lying Leg Curl
3
33 reps
-
7
Plank
3
2 mins
-
8
Abs Crunch (Bodyweight)
3
33 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
25 reps
-
2
Lunge (Barbell)
5
20 reps
-
3
Squat (Barbell)
5
12 reps
-
4
Leg Extension
5
15 reps
-
5
Leg Press
5
12 reps
-
6
Lying Leg Curl
3
33 reps
-
7
Plank
3
2 mins
-
8
Abs Crunch (Bodyweight)
3
33 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
25 reps
-
2
Lunge (Barbell)
5
20 reps
-
3
Squat (Barbell)
5
12 reps
-
4
Leg Extension
5
15 reps
-
5
Leg Press
5
12 reps
-
6
Lying Leg Curl
3
33 reps
-
7
Plank
3
2 mins
-
8
Abs Crunch (Bodyweight)
3
33 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
25 reps
-
2
Lunge (Barbell)
5
20 reps
-
3
Squat (Barbell)
5
12 reps
-
4
Leg Extension
5
15 reps
-
5
Leg Press
5
12 reps
-
6
Lying Leg Curl
3
33 reps
-
7
Plank
3
2 mins
-
8
Abs Crunch (Bodyweight)
3
33 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
25 reps
-
2
Lunge (Barbell)
5
20 reps
-
3
Squat (Barbell)
5
12 reps
-
4
Leg Extension
5
15 reps
-
5
Leg Press
5
12 reps
-
6
Lying Leg Curl
3
33 reps
-
7
Plank
3
2 mins
-
8
Abs Crunch (Bodyweight)
3
33 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
25 reps
-
2
Lunge (Barbell)
5
20 reps
-
3
Squat (Barbell)
5
12 reps
-
4
Leg Extension
5
15 reps
-
5
Leg Press
5
12 reps
-
6
Lying Leg Curl
3
33 reps
-
7
Plank
3
2 mins
-
8
Abs Crunch (Bodyweight)
3
33 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
6
25 reps
-
6
Hanging Leg Raise
4
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
6
25 reps
-
6
Hanging Leg Raise
4
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
6
25 reps
-
6
Hanging Leg Raise
4
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
6
25 reps
-
6
Hanging Leg Raise
4
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
6
25 reps
-
6
Hanging Leg Raise
4
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
6
25 reps
-
6
Hanging Leg Raise
4
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
6
25 reps
-
6
Hanging Leg Raise
4
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
6
25 reps
-
6
Hanging Leg Raise
4
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
6
25 reps
-
6
Hanging Leg Raise
4
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
6
25 reps
-
6
Hanging Leg Raise
4
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
6
25 reps
-
6
Hanging Leg Raise
4
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
6
25 reps
-
6
Hanging Leg Raise
4
25 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)
3 Sets
12 Reps
@7
2
Chest Fly (Dumbbell)
3 Sets
15 Reps
-
3
Decline Bench Press (Barbell)
3 Sets
12 Reps
-
4
Decline Bench Press (Dumbbell)
5 Sets
8 Reps
-
5
Tricep Rope Push Down (Cable)
5 Sets
15 Reps
-
6
Skull Crusher (Barbell)
5 Sets
10 Reps
-
7
Tricep Kickback
2 Sets
25 Reps
-
Day 2
1
Lat Pulldown
4 Sets
10 Reps
-
2
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
3
Seated Row (Cable)
5 Sets
15 Reps
-
4
Barbell Row
5 Sets
15 Reps
-
5
Single Arm Row (Cable)
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
7
Bicep Curl (Barbell)
3 Sets
8 Reps
-
8
Spider Curl
2 Sets
25 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)
5 Sets
12 Reps
-
2
Front Raise
3 Sets
15 Reps
-
3A
Lateral Raise (Dumbbell)
5 Sets
20 Reps
-
4
Rear Delt Fly (Dumbbell)
5 Sets
20 Reps
-
5
Shrug (Dumbbell)
5 Sets
20 Reps
-
6
Face Pull
2 Sets
50 Reps
-
7
Reverse Wrist Curl (Barbell)
1 Set
-
8
Wrist Curls
4 Sets
25 Reps
-
9
Reverse Wrist Curl (Dumbbell)
4 Sets
25 Reps
-
Day 4
1
Squat (Bodyweight)
1 Set
25 Reps
-
2
Lunge (Barbell)
5 Sets
20 Reps
-
3
Squat (Barbell)
5 Sets
12 Reps
-
4
Leg Extension
5 Sets
15 Reps
-
5
Leg Press
5 Sets
12 Reps
-
6
Lying Leg Curl
3 Sets
33 Reps
-
7
Plank
3 Sets
2 mins
-
8
Abs Crunch (Bodyweight)
3 Sets
33 Reps
-
Day 5
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
-
2
Chest Fly (Cable)
4 Sets
12 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
-
4
Pullover (Dumbbell)
3 Sets
10 Reps
-
5
Standing Calf Raise
6 Sets
25 Reps
-
6
Hanging Leg Raise
4 Sets
25 Reps
-