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Arnold power building split

by Matthew R.

Program Description

Gain strength and muscle focusing on shoulders and arms

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 11, 2025 02:34
  • Last Edited
    Oct 13, 2025 05:01
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Chest
12.3%
Front Delts
9.7%
Biceps
9.2%
Hamstrings
8.6%
Lats
8%
Middle Delts
6.6%
Quadriceps
6.6%
Glutes
6.4%
Upper Back
5.7%
Rear Delts
4.6%
Abs
2.6%
Lower Back
2.5%
Calves
2.5%
Adductors
1%
Forearms
0.5%
Other
0.4%
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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 (Barbell)
5
3 reps
87.5%
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Pendlay Row
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Straight Arm Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
87.5%
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Pendlay Row
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Straight Arm Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
87.5%
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Pendlay Row
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Straight Arm Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
87.5%
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Pendlay Row
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Straight Arm Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
87.5%
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Pendlay Row
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Straight Arm Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
87.5%
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Pendlay Row
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Straight Arm Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
87.5%
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Pendlay Row
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Straight Arm Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
87.5%
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Pendlay Row
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Straight Arm Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
87.5%
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Pendlay Row
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Straight Arm Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
87.5%
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Pendlay Row
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Straight Arm Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
87.5%
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Pendlay Row
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Straight Arm Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
87.5%
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Pendlay Row
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Straight Arm Pulldown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Bench Press (Close Grip)
4
6-8 reps
-
3
Preacher Curl
4
6-8 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Single Arm Rear Fly Machine
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Bench Press (Close Grip)
4
6-8 reps
-
3
Preacher Curl
4
6-8 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Single Arm Rear Fly Machine
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Bench Press (Close Grip)
4
6-8 reps
-
3
Preacher Curl
4
6-8 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Single Arm Rear Fly Machine
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Bench Press (Close Grip)
4
6-8 reps
-
3
Preacher Curl
4
6-8 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Single Arm Rear Fly Machine
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Bench Press (Close Grip)
4
6-8 reps
-
3
Preacher Curl
4
6-8 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Single Arm Rear Fly Machine
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Bench Press (Close Grip)
4
6-8 reps
-
3
Preacher Curl
4
6-8 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Single Arm Rear Fly Machine
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Bench Press (Close Grip)
4
6-8 reps
-
3
Preacher Curl
4
6-8 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Single Arm Rear Fly Machine
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Bench Press (Close Grip)
4
6-8 reps
-
3
Preacher Curl
4
6-8 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Single Arm Rear Fly Machine
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Bench Press (Close Grip)
4
6-8 reps
-
3
Preacher Curl
4
6-8 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Single Arm Rear Fly Machine
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Bench Press (Close Grip)
4
6-8 reps
-
3
Preacher Curl
4
6-8 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Single Arm Rear Fly Machine
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Bench Press (Close Grip)
4
6-8 reps
-
3
Preacher Curl
4
6-8 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Single Arm Rear Fly Machine
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Bench Press (Close Grip)
4
6-8 reps
-
3
Preacher Curl
4
6-8 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Single Arm Rear Fly Machine
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87.5%
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87.5%
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87.5%
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87.5%
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87.5%
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87.5%
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87.5%
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87.5%
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87.5%
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87.5%
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87.5%
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87.5%
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Straight Arm Pulldown
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Straight Arm Pulldown
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Straight Arm Pulldown
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Straight Arm Pulldown
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Straight Arm Pulldown
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Straight Arm Pulldown
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Straight Arm Pulldown
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Straight Arm Pulldown
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Straight Arm Pulldown
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Straight Arm Pulldown
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Straight Arm Pulldown
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Straight Arm Pulldown
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
87.5%
2
Bench Press (Close Grip)
3
6-8 reps
-
3
Preacher Curl
3
6-8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Single Arm Rear Fly Machine
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
87.5%
2
Bench Press (Close Grip)
3
6-8 reps
-
3
Preacher Curl
3
6-8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Single Arm Rear Fly Machine
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
87.5%
2
Bench Press (Close Grip)
3
6-8 reps
-
3
Preacher Curl
3
6-8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Single Arm Rear Fly Machine
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
87.5%
2
Bench Press (Close Grip)
3
6-8 reps
-
3
Preacher Curl
3
6-8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Single Arm Rear Fly Machine
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
87.5%
2
Bench Press (Close Grip)
3
6-8 reps
-
3
Preacher Curl
3
6-8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Single Arm Rear Fly Machine
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
87.5%
2
Bench Press (Close Grip)
3
6-8 reps
-
3
Preacher Curl
3
6-8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Single Arm Rear Fly Machine
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
87.5%
2
Bench Press (Close Grip)
3
6-8 reps
-
3
Preacher Curl
3
6-8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Single Arm Rear Fly Machine
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
87.5%
2
Bench Press (Close Grip)
3
6-8 reps
-
3
Preacher Curl
3
6-8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Single Arm Rear Fly Machine
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
87.5%
2
Bench Press (Close Grip)
3
6-8 reps
-
3
Preacher Curl
3
6-8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Single Arm Rear Fly Machine
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
87.5%
2
Bench Press (Close Grip)
3
6-8 reps
-
3
Preacher Curl
3
6-8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Single Arm Rear Fly Machine
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
87.5%
2
Bench Press (Close Grip)
3
6-8 reps
-
3
Preacher Curl
3
6-8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Single Arm Rear Fly Machine
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
87.5%
2
Bench Press (Close Grip)
3
6-8 reps
-
3
Preacher Curl
3
6-8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Single Arm Rear Fly Machine
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
87.5%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Calf Raise Leg Press Machine
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
87.5%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Calf Raise Leg Press Machine
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
87.5%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Calf Raise Leg Press Machine
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
87.5%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Calf Raise Leg Press Machine
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
87.5%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Calf Raise Leg Press Machine
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
87.5%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Calf Raise Leg Press Machine
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
87.5%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Calf Raise Leg Press Machine
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
87.5%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Calf Raise Leg Press Machine
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
87.5%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Calf Raise Leg Press Machine
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
87.5%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Calf Raise Leg Press Machine
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
87.5%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Calf Raise Leg Press Machine
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
87.5%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Calf Raise Leg Press Machine
3
12-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
87.5%
2
Pull-Up (Weighted)
4 Sets
6-8 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
-
4
Pendlay Row
3 Sets
6-8 Reps
-
5
Chest Fly (Machine)
3 Sets
8-12 Reps
-
6
Straight Arm Pulldown
3 Sets
8-12 Reps
-
Day 2
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
-
2
Bench Press (Close Grip)
4 Sets
6-8 Reps
-
3
Preacher Curl
4 Sets
6-8 Reps
-
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Single Arm Rear Fly Machine
3 Sets
8-12 Reps
-
8
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
9
Bayesian Curl
2 Sets
8-12 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
87.5%
2
Squat (Barbell)
3 Sets
6-8 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
4
Single Leg Press
3 Sets
8-12 Reps
-
5
Leg Curl
3 Sets
8-12 Reps
-
6
Calf Raise (Leg Press)
3 Sets
12-15 Reps
-
Day 6
1
Squat (Barbell)
3 Sets
3 Reps
87.5%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Single Leg Press
3 Sets
8-12 Reps
-
4
Leg Curl
3 Sets
8-12 Reps
-
5
Calf Raise Leg Press Machine
3 Sets
12-15 Reps
-
Day 4
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Lat Pulldown
4 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
4
Seated Row (Cable)
4 Sets
8-12 Reps
-
5
Chest Fly (Machine)
3 Sets
8-12 Reps
-
6
Straight Arm Pulldown
3 Sets
8-12 Reps
-
Day 5
1
Overhead Press (Barbell)
4 Sets
3 Reps
87.5%
2
Bench Press (Close Grip)
3 Sets
6-8 Reps
-
3
Preacher Curl
3 Sets
6-8 Reps
-
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Single Arm Rear Fly Machine
3 Sets
12-15 Reps
-
8
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
9
Bayesian Curl
2 Sets
8-12 Reps
-
Day 7
1
Run
1 Set
20-30 mins
-