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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 06, 2025 10:31

Summary

**Brother Builder** is a comprehensive 16-week strength training program designed for those ready to take their physique to the next level. Comprising four workouts each week, this program focuses on building muscle mass and enhancing strength through a variety of exercises targeting all major muscle groups. You'll engage in a mix of barbell, dumbbell, and machine movements, ensuring a balanced approach to your training. With detailed guidance on reps and intensity, you'll be empowered to push your limits and achieve your fitness goals. Get ready to transform your body and build a powerful foundation!
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
-