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Brother Builder

by Lain
1 athletes joined

Program Description

Supplemental to heavy cardio outside of the program, this 4 day split will help you become bigger than your father.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 02, 2025 11:49
  • Last Edited
    Sep 03, 2025 12:22
Muscle Engagement
Front
Back
MuscleSet
Biceps
15.9%
Upper Back
15.8%
Lats
13.1%
Triceps
12.4%
Abs
8%
Middle Delts
6.8%
Front Delts
6.6%
Chest
6.6%
Quadriceps
4.2%
Hamstrings
4.1%
Rear Delts
2.2%
Forearms
2%
Glutes
1%
Calves
0.8%
Abductors
0.5%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
1
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Pull-Up (Assisted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
1
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Pull-Up (Assisted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
1
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Pull-Up (Assisted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
1
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Pull-Up (Assisted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
1
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Pull-Up (Assisted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
1
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Pull-Up (Assisted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
1
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Pull-Up (Assisted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
1
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Pull-Up (Assisted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
1
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Pull-Up (Assisted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
1
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Pull-Up (Assisted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
1
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Pull-Up (Assisted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
1
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Pull-Up (Assisted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
1
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Pull-Up (Assisted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
1
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Pull-Up (Assisted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
1
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Pull-Up (Assisted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
1
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
15-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Pull-Up (Assisted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Sissy Squat
2
20 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Dumbbell Row
2
8 reps
-
6
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Sissy Squat
2
20 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Dumbbell Row
2
8 reps
-
6
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Sissy Squat
2
20 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Dumbbell Row
2
8 reps
-
6
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Sissy Squat
2
20 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Dumbbell Row
2
8 reps
-
6
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Sissy Squat
2
20 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Dumbbell Row
2
8 reps
-
6
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Sissy Squat
2
20 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Dumbbell Row
2
8 reps
-
6
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Sissy Squat
2
20 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Dumbbell Row
2
8 reps
-
6
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Sissy Squat
2
20 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Dumbbell Row
2
8 reps
-
6
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Sissy Squat
2
20 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Dumbbell Row
2
8 reps
-
6
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Sissy Squat
2
20 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Dumbbell Row
2
8 reps
-
6
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Sissy Squat
2
20 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Dumbbell Row
2
8 reps
-
6
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Sissy Squat
2
20 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Dumbbell Row
2
8 reps
-
6
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Sissy Squat
2
20 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Dumbbell Row
2
8 reps
-
6
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Sissy Squat
2
20 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Dumbbell Row
2
8 reps
-
6
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Sissy Squat
2
20 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Dumbbell Row
2
8 reps
-
6
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Sissy Squat
2
20 reps
-
4
Standing Calf Raise
1
AMRAP
-
5
Dumbbell Row
2
8 reps
-
6
Seated Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
10-15 reps
-
4
Dumbbell Row
2
8-15 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
10-15 reps
-
4
Dumbbell Row
2
8-15 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
10-15 reps
-
4
Dumbbell Row
2
8-15 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
10-15 reps
-
4
Dumbbell Row
2
8-15 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
10-15 reps
-
4
Dumbbell Row
2
8-15 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
10-15 reps
-
4
Dumbbell Row
2
8-15 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
10-15 reps
-
4
Dumbbell Row
2
8-15 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
10-15 reps
-
4
Dumbbell Row
2
8-15 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
10-15 reps
-
4
Dumbbell Row
2
8-15 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
10-15 reps
-
4
Dumbbell Row
2
8-15 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
10-15 reps
-
4
Dumbbell Row
2
8-15 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
10-15 reps
-
4
Dumbbell Row
2
8-15 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
10-15 reps
-
4
Dumbbell Row
2
8-15 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
10-15 reps
-
4
Dumbbell Row
2
8-15 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
10-15 reps
-
4
Dumbbell Row
2
8-15 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
10-15 reps
-
4
Dumbbell Row
2
8-15 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Upright Row (Barbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
2
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6A
Dip (Assisted)
3
AMRAP
-
6B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
2
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6A
Dip (Assisted)
3
AMRAP
-
6B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
2
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6A
Dip (Assisted)
3
AMRAP
-
6B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
2
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6A
Dip (Assisted)
3
AMRAP
-
6B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
2
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6A
Dip (Assisted)
3
AMRAP
-
6B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
2
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6A
Dip (Assisted)
3
AMRAP
-
6B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
2
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6A
Dip (Assisted)
3
AMRAP
-
6B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
2
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6A
Dip (Assisted)
3
AMRAP
-
6B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
2
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6A
Dip (Assisted)
3
AMRAP
-
6B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
2
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6A
Dip (Assisted)
3
AMRAP
-
6B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
2
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6A
Dip (Assisted)
3
AMRAP
-
6B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
2
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6A
Dip (Assisted)
3
AMRAP
-
6B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
2
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6A
Dip (Assisted)
3
AMRAP
-
6B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
2
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6A
Dip (Assisted)
3
AMRAP
-
6B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
2
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6A
Dip (Assisted)
3
AMRAP
-
6B
Chin-Up (Assisted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hollow Hold
2
1-2 mins
-
3
Decline Crunch (Weighted)
3
20 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6A
Dip (Assisted)
3
AMRAP
-
6B
Chin-Up (Assisted)
3
AMRAP
-
Week 1
1 / 16 Weeks
Day 1
1
Bicep Curl (Barbell)
3 Sets
12 Reps
-
2
Hollow Hold
1 Set
1-2 mins
-
3
Decline Crunch (Weighted)
3 Sets
20 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
5
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Dumbbell)
3 Sets
8-20 Reps
-
7
Chest Press (Machine)
3 Sets
12 Reps
-
8
Pull-Up (Assisted)
3 Sets
10-15 Reps
-
Day 2
1
Leg Press
3 Sets
8-12 Reps
-
2
Lying Leg Curl
3 Sets
12-15 Reps
-
3
Sissy Squat
2 Sets
20 Reps
-
4
Standing Calf Raise
1 Set
AMRAP
-
5
Dumbbell Row
2 Sets
8 Reps
-
6
Seated Row (Cable)
2 Sets
8-12 Reps
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
-
4
Dumbbell Row
2 Sets
8-15 Reps
-
5
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
-
6
Single Arm Tricep Extension (Cable)
3 Sets
15-20 Reps
-
7
Upright Row (Barbell)
3 Sets
8-15 Reps
-
Day 4
1
Bicep Curl (Barbell)
3 Sets
12 Reps
-
2
Hollow Hold
2 Sets
1-2 mins
-
3
Decline Crunch (Weighted)
3 Sets
20 Reps
-
4A
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
-
4B
Overhead Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
-
5
Seated Row (Cable)
2 Sets
8-12 Reps
-
6A
Dip (Assisted)
3 Sets
AMRAP
-
6B
Chin-Up (Assisted)
3 Sets
AMRAP
-