Program Description
Gain strength and muscle focusing on shoulders and arms
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedOct 11, 2025 02:34
- Last EditedNov 07, 2025 05:45
Summary
Unleash your inner champion with the Arnold Power Building Split, a comprehensive 12-week program designed for serious lifters. This 7-day-a-week regimen combines strength training and hypertrophy, focusing on major muscle groups like chest, back, shoulders, and arms. Each workout is meticulously crafted to push your limits, featuring classic lifts such as the Bench Press and Pull-Ups, ensuring you build both power and size. Get ready to transform your physique and elevate your performance to new heights!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Chest
11.7%
Front Delts
9.8%
Biceps
8.5%
Upper Back
8.5%
Lats
7.6%
Hamstrings
7.4%
Quadriceps
7.1%
Middle Delts
5.9%
Glutes
5.8%
Rear Delts
4.9%
Abs
2.4%
Calves
2.3%
Lower Back
1.8%
Forearms
1.1%
Adductors
1.1%
Other
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
95%
87.5%
2
Pull-Up (Weighted)
4
5-8 reps
-
3
Incline Bench Press (Barbell)
4
5-8 reps
-
4
Pendlay Row
4
5-8 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6
Lat Pulldown (Close Grip)
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)
1
4
1 reps
3 reps
95%
87.5%
2
Pull-Up (Weighted)
4
5-8 reps
-
3
Incline Bench Press (Barbell)
4
5-8 reps
-
4
Pendlay Row
4
5-8 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
95%
87.5%
2
Pull-Up (Weighted)
4
5-8 reps
-
3
Incline Bench Press (Barbell)
4
5-8 reps
-
4
Pendlay Row
4
5-8 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
95%
87.5%
2
Pull-Up (Weighted)
4
5-8 reps
-
3
Incline Bench Press (Barbell)
4
5-8 reps
-
4
Pendlay Row
4
5-8 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
95%
87.5%
2
Pull-Up (Weighted)
4
5-8 reps
-
3
Incline Bench Press (Barbell)
4
5-8 reps
-
4
Pendlay Row
4
5-8 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
95%
87.5%
2
Pull-Up (Weighted)
4
5-8 reps
-
3
Incline Bench Press (Barbell)
4
5-8 reps
-
4
Pendlay Row
4
5-8 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
95%
87.5%
2
Pull-Up (Weighted)
4
5-8 reps
-
3
Incline Bench Press (Barbell)
4
5-8 reps
-
4
Pendlay Row
4
5-8 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
95%
87.5%
2
Pull-Up (Weighted)
4
5-8 reps
-
3
Incline Bench Press (Barbell)
4
5-8 reps
-
4
Pendlay Row
4
5-8 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
95%
87.5%
2
Pull-Up (Weighted)
4
5-8 reps
-
3
Incline Bench Press (Barbell)
4
5-8 reps
-
4
Pendlay Row
4
5-8 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
95%
87.5%
2
Pull-Up (Weighted)
4
5-8 reps
-
3
Incline Bench Press (Barbell)
4
5-8 reps
-
4
Pendlay Row
4
5-8 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
5-8 reps
-
2
Dip (Weighted)
4
8-12 reps
-
3
Preacher Curl
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
4
10-15 reps
-
8A
Dip (Bodyweight)
2
AMRAP
-
8B
Bicep Curl (Dumbbell)
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
5-8 reps
-
2
Dip (Weighted)
4
8-12 reps
-
3
Preacher Curl
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
4
10-15 reps
-
8A
Dip (Bodyweight)
2
AMRAP
-
8B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
5-8 reps
-
2
Dip (Weighted)
4
8-12 reps
-
3
Preacher Curl
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
4
10-15 reps
-
8A
Dip (Bodyweight)
2
AMRAP
-
8B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
5-8 reps
-
2
Dip (Weighted)
4
8-12 reps
-
3
Preacher Curl
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
4
10-15 reps
-
8A
Dip (Bodyweight)
2
AMRAP
-
8B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
5-8 reps
-
2
Dip (Weighted)
4
8-12 reps
-
3
Preacher Curl
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
4
10-15 reps
-
8A
Dip (Bodyweight)
2
AMRAP
-
8B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
5-8 reps
-
2
Dip (Weighted)
4
8-12 reps
-
3
Preacher Curl
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
4
10-15 reps
-
8A
Dip (Bodyweight)
2
AMRAP
-
8B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
5-8 reps
-
2
Dip (Weighted)
4
8-12 reps
-
3
Preacher Curl
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
4
10-15 reps
-
8A
Dip (Bodyweight)
2
AMRAP
-
8B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
5-8 reps
-
2
Dip (Weighted)
4
8-12 reps
-
3
Preacher Curl
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
4
10-15 reps
-
8A
Dip (Bodyweight)
2
AMRAP
-
8B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
5-8 reps
-
2
Dip (Weighted)
4
8-12 reps
-
3
Preacher Curl
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
4
10-15 reps
-
8A
Dip (Bodyweight)
2
AMRAP
-
8B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
5-8 reps
-
2
Dip (Weighted)
4
8-12 reps
-
3
Preacher Curl
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
4
10-15 reps
-
8A
Dip (Bodyweight)
2
AMRAP
-
8B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
95%
87.5%
2
Squat (Barbell)
3
5-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Leg Extension
2
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)
1
3
1 reps
3 reps
95%
87.5%
2
Squat (Barbell)
3
5-8 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)
1
3
1 reps
3 reps
95%
87.5%
2
Squat (Barbell)
3
5-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Leg Extension
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
95%
87.5%
2
Squat (Barbell)
3
5-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Leg Extension
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
95%
87.5%
2
Squat (Barbell)
3
5-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Leg Extension
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
95%
87.5%
2
Squat (Barbell)
3
5-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Leg Extension
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
95%
87.5%
2
Squat (Barbell)
3
5-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Leg Extension
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
95%
87.5%
2
Squat (Barbell)
3
5-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Leg Extension
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
95%
87.5%
2
Squat (Barbell)
3
5-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Leg Extension
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
95%
87.5%
2
Squat (Barbell)
3
5-8 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
12-15 reps
-
6
Leg Extension
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat pull down wide nuetral grip
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Lat Pulldown (Close Grip)
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
5-8 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 Press (Machine)
3
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat pull down wide nuetral grip
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat pull down wide nuetral grip
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat pull down wide nuetral grip
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat pull down wide nuetral grip
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat pull down wide nuetral grip
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat pull down wide nuetral grip
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat pull down wide nuetral grip
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat pull down wide nuetral grip
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
1 reps
3 reps
95%
87.5%
2
Dip (Weighted)
4
5-8 reps
-
3
Preacher Curl
3
5-8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
4
10-15 reps
-
8A
Skull Crusher (Barbell)
1
AMRAP
-
8B
Bicep Curl (Dumbbell)
1
AMRAP
-
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)
1
4
1 reps
3 reps
95%
87.5%
2
Dip (Weighted)
4
5-8 reps
-
3
Preacher Curl
3
5-8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
4
10-15 reps
-
8A
Dip (Bodyweight)
2
AMRAP
-
8B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
1 reps
3 reps
95%
87.5%
2
Dip (Weighted)
4
5-8 reps
-
3
Preacher Curl
3
5-8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
4
10-15 reps
-
8A
Skull Crusher (Barbell)
1
AMRAP
-
8B
Bicep Curl (Dumbbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
1 reps
3 reps
95%
87.5%
2
Dip (Weighted)
4
5-8 reps
-
3
Preacher Curl
3
5-8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
4
10-15 reps
-
8A
Skull Crusher (Barbell)
1
AMRAP
-
8B
Bicep Curl (Dumbbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
1 reps
3 reps
95%
87.5%
2
Dip (Weighted)
4
5-8 reps
-
3
Preacher Curl
3
5-8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
4
10-15 reps
-
8A
Skull Crusher (Barbell)
1
AMRAP
-
8B
Bicep Curl (Dumbbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
1 reps
3 reps
95%
87.5%
2
Dip (Weighted)
4
5-8 reps
-
3
Preacher Curl
3
5-8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
4
10-15 reps
-
8A
Skull Crusher (Barbell)
1
AMRAP
-
8B
Bicep Curl (Dumbbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
1 reps
3 reps
95%
87.5%
2
Dip (Weighted)
4
5-8 reps
-
3
Preacher Curl
3
5-8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
4
10-15 reps
-
8A
Skull Crusher (Barbell)
1
AMRAP
-
8B
Bicep Curl (Dumbbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
1 reps
3 reps
95%
87.5%
2
Dip (Weighted)
4
5-8 reps
-
3
Preacher Curl
3
5-8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
4
10-15 reps
-
8A
Skull Crusher (Barbell)
1
AMRAP
-
8B
Bicep Curl (Dumbbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
1 reps
3 reps
95%
87.5%
2
Dip (Weighted)
4
5-8 reps
-
3
Preacher Curl
3
5-8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
4
10-15 reps
-
8A
Skull Crusher (Barbell)
1
AMRAP
-
8B
Bicep Curl (Dumbbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
1 reps
3 reps
95%
87.5%
2
Dip (Weighted)
4
5-8 reps
-
3
Preacher Curl
3
5-8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
4
10-15 reps
-
8A
Skull Crusher (Barbell)
1
AMRAP
-
8B
Bicep Curl (Dumbbell)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
95%
87.5%
2
Romanian Deadlift (Barbell)
3
5-8 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)
1
3
1 reps
3 reps
95%
87.5%
2
Romanian Deadlift (Barbell)
3
5-8 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)
1
3
1 reps
3 reps
95%
87.5%
2
Romanian Deadlift (Barbell)
3
5-8 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)
1
3
1 reps
3 reps
95%
87.5%
2
Romanian Deadlift (Barbell)
3
5-8 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)
1
3
1 reps
3 reps
95%
87.5%
2
Romanian Deadlift (Barbell)
3
5-8 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)
1
3
1 reps
3 reps
95%
87.5%
2
Romanian Deadlift (Barbell)
3
5-8 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)
1
3
1 reps
3 reps
95%
87.5%
2
Romanian Deadlift (Barbell)
3
5-8 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)
1
3
1 reps
3 reps
95%
87.5%
2
Romanian Deadlift (Barbell)
3
5-8 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)
1
3
1 reps
3 reps
95%
87.5%
2
Romanian Deadlift (Barbell)
3
5-8 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)
1
3
1 reps
3 reps
95%
87.5%
2
Romanian Deadlift (Barbell)
3
5-8 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 7
1
Run1 Set
20-30 mins
-
Day 2
1
Seated Shoulder Press (Dumbbell)4 Sets
5-8 Reps
-
2
Dip (Weighted)4 Sets
8-12 Reps
-
3
Preacher Curl4 Sets
8-12 Reps
-
4
Lateral Raise (Cable)3 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
6
Bicep Curl (Cable)3 Sets
8-12 Reps
-
7
Rear Delt Fly (Cable)4 Sets
10-15 Reps
-
8A
Dip (Bodyweight)2 Sets
AMRAP
-
8B
Bicep Curl (Dumbbell)2 Sets
8-12 Reps
-
Day 6
1
Squat (Barbell)1 Set
3 Sets
1 Reps
3 Reps
95%
87.5%
2
Romanian Deadlift (Barbell)3 Sets
5-8 Reps
-
3
Single Leg Press3 Sets
8-12 Reps
-
4
Leg Curl3 Sets
8-12 Reps
-
5
Calf Raise Leg Press Machine3 Sets
12-15 Reps
-
Day 1
1
Bench Press (Barbell)1 Set
4 Sets
1 Reps
3 Reps
95%
87.5%
2
Pull-Up (Weighted)4 Sets
5-8 Reps
-
3
Incline Bench Press (Barbell)4 Sets
5-8 Reps
-
4
Pendlay Row4 Sets
5-8 Reps
-
5
Bench Press (Barbell)3 Sets
8-12 Reps
-
6
Lat Pulldown (Close Grip)3 Sets
8-12 Reps
-
Day 3
1
Deadlift (Barbell)1 Set
3 Sets
1 Reps
3 Reps
95%
87.5%
2
Squat (Barbell)3 Sets
5-8 Reps
-
3
Single Leg Press3 Sets
8-12 Reps
-
4
Leg Curl3 Sets
8-12 Reps
-
5
Calf Raise (Leg Press)3 Sets
12-15 Reps
-
6
Leg Extension2 Sets
12-15 Reps
-
Day 4
1
Bench Press (Barbell)4 Sets
5-8 Reps
-
2
Lat pull down wide nuetral grip4 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
-
4
Seated Row (Cable)4 Sets
8-12 Reps
-
5
Bench Press (Dumbbell)3 Sets
8-12 Reps
-
6
Lat Pulldown (Close Grip)3 Sets
8-12 Reps
-
Day 5
1
Overhead Press (Barbell)1 Set
4 Sets
1 Reps
3 Reps
95%
87.5%
2
Dip (Weighted)4 Sets
5-8 Reps
-
3
Preacher Curl3 Sets
5-8 Reps
-
4
Lateral Raise (Cable)3 Sets
12-15 Reps
-
5
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
6
Bicep Curl (Cable)3 Sets
8-12 Reps
-
7
Rear Delt Fly (Cable)4 Sets
10-15 Reps
-
8A
Skull Crusher (Barbell)1 Set
AMRAP
-
8B
Bicep Curl (Dumbbell)1 Set
AMRAP
-