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Bro Split 2.0

by Zach D.
1 athletes joined

Program Description

Takes your typical Bro Split and tweaks a few things. 1) Abs are trained in every workout in this program. 2) Day 5 is a Miscellaneous day. It has a heavier focus on abs, but also includes some pullups, dips, nordic curls, and dead hangs.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 28, 2025 05:43
  • Last Edited
    Jun 18, 2025 12:33

Summary

Unleash your inner beast with the Bro Split 2.0, a comprehensive 12-week program designed for serious lifters. This 5-day split focuses on maximizing muscle growth by targeting specific muscle groups each session, ensuring you hit every angle for optimal development. With a mix of compound and isolation exercises, including dumbbell presses, cable flys, and leg curls, you'll build strength and definition like never before. Get ready to push your limits and transform your physique with targeted intensity and proven techniques!
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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
Incline Bench Press (Dumbbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
5
AMRAP
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Decline Dumbbell Fly
3
8-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7
Decline Crunch
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
5
AMRAP
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Decline Dumbbell Fly
3
8-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7
Decline Crunch
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
5
AMRAP
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Decline Dumbbell Fly
3
8-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7
Decline Crunch
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
5
AMRAP
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Decline Dumbbell Fly
3
8-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7
Decline Crunch
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
5
AMRAP
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Decline Dumbbell Fly
3
8-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7
Decline Crunch
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
5
AMRAP
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Decline Dumbbell Fly
3
8-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7
Decline Crunch
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
5
AMRAP
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Decline Dumbbell Fly
3
8-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7
Decline Crunch
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
5
AMRAP
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Decline Dumbbell Fly
3
8-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7
Decline Crunch
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
5
AMRAP
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Decline Dumbbell Fly
3
8-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7
Decline Crunch
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
5
AMRAP
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Decline Dumbbell Fly
3
8-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7
Decline Crunch
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
5
AMRAP
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Decline Dumbbell Fly
3
8-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7
Decline Crunch
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
5
AMRAP
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Decline Dumbbell Fly
3
8-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7
Decline Crunch
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
5-20 reps
8-20 reps
RPE 7
RPE 9
2
Leg Extension
3
8-15 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 9
6A
Ab Wheel
3
10 reps
RPE 10
6B
Nordic Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
5-20 reps
8-20 reps
RPE 7
RPE 9
2
Leg Extension
3
8-15 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 9
6A
Ab Wheel
3
10 reps
RPE 10
6B
Nordic Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
5-20 reps
8-20 reps
RPE 7
RPE 9
2
Leg Extension
3
8-15 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 9
6A
Ab Wheel
3
10 reps
RPE 10
6B
Nordic Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
5-20 reps
8-20 reps
RPE 7
RPE 9
2
Leg Extension
3
8-15 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 9
6A
Ab Wheel
3
10 reps
RPE 10
6B
Nordic Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
5-20 reps
8-20 reps
RPE 7
RPE 9
2
Leg Extension
3
8-15 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 9
6A
Ab Wheel
3
10 reps
RPE 10
6B
Nordic Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
5-20 reps
8-20 reps
RPE 7
RPE 9
2
Leg Extension
3
8-15 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 9
6A
Ab Wheel
3
10 reps
RPE 10
6B
Nordic Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
5-20 reps
8-20 reps
RPE 7
RPE 9
2
Leg Extension
3
8-15 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 9
6A
Ab Wheel
3
10 reps
RPE 10
6B
Nordic Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
5-20 reps
8-20 reps
RPE 7
RPE 9
2
Leg Extension
3
8-15 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 9
6A
Ab Wheel
3
10 reps
RPE 10
6B
Nordic Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
5-20 reps
8-20 reps
RPE 7
RPE 9
2
Leg Extension
3
8-15 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 9
6A
Ab Wheel
3
10 reps
RPE 10
6B
Nordic Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
5-20 reps
8-20 reps
RPE 7
RPE 9
2
Leg Extension
3
8-15 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 9
6A
Ab Wheel
3
10 reps
RPE 10
6B
Nordic Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
5-20 reps
8-20 reps
RPE 7
RPE 9
2
Leg Extension
3
8-15 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 9
6A
Ab Wheel
3
10 reps
RPE 10
6B
Nordic Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
5-20 reps
8-20 reps
RPE 7
RPE 9
2
Leg Extension
3
8-15 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 9
6A
Ab Wheel
3
10 reps
RPE 10
6B
Nordic Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown
3
5-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-15 reps
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown
3
5-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-15 reps
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown
3
5-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-15 reps
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown
3
5-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-15 reps
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown
3
5-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-15 reps
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown
3
5-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-15 reps
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown
3
5-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-15 reps
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown
3
5-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-15 reps
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown
3
5-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-15 reps
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown
3
5-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-15 reps
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown
3
5-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-15 reps
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown
3
5-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-15 reps
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
1
3
5-20 reps
5-20 reps
4-8 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
3
8-15 reps
RPE 10
3B
Lying Decline Fly (Cable)
3
8-12 reps
RPE 10
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 10
4B
Oblique Twist Cable
3
10-20 reps
RPE 10
5A
Pec Deck (Machine)
3
10-15 reps
RPE 9
5B
Reverse Pec Deck
3
10-15 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 10
7
Incline Chest Fly (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
1
3
5-20 reps
5-20 reps
4-8 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
3
8-15 reps
RPE 10
3B
Lying Decline Fly (Cable)
3
8-12 reps
RPE 10
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 10
4B
Oblique Twist Cable
3
10-20 reps
RPE 10
5A
Pec Deck (Machine)
3
10-15 reps
RPE 9
5B
Reverse Pec Deck
3
10-15 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 10
7
Incline Chest Fly (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
1
3
5-20 reps
5-20 reps
4-8 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
3
8-15 reps
RPE 10
3B
Lying Decline Fly (Cable)
3
8-12 reps
RPE 10
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 10
4B
Oblique Twist Cable
3
10-20 reps
RPE 10
5A
Pec Deck (Machine)
3
10-15 reps
RPE 9
5B
Reverse Pec Deck
3
10-15 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 10
7
Incline Chest Fly (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
1
3
5-20 reps
5-20 reps
4-8 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
3
8-15 reps
RPE 10
3B
Lying Decline Fly (Cable)
3
8-12 reps
RPE 10
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 10
4B
Oblique Twist Cable
3
10-20 reps
RPE 10
5A
Pec Deck (Machine)
3
10-15 reps
RPE 9
5B
Reverse Pec Deck
3
10-15 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 10
7
Incline Chest Fly (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
1
3
5-20 reps
5-20 reps
4-8 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
3
8-15 reps
RPE 10
3B
Lying Decline Fly (Cable)
3
8-12 reps
RPE 10
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 10
4B
Oblique Twist Cable
3
10-20 reps
RPE 10
5A
Pec Deck (Machine)
3
10-15 reps
RPE 9
5B
Reverse Pec Deck
3
10-15 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 10
7
Incline Chest Fly (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
1
3
5-20 reps
5-20 reps
4-8 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
3
8-15 reps
RPE 10
3B
Lying Decline Fly (Cable)
3
8-12 reps
RPE 10
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 10
4B
Oblique Twist Cable
3
10-20 reps
RPE 10
5A
Pec Deck (Machine)
3
10-15 reps
RPE 9
5B
Reverse Pec Deck
3
10-15 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 10
7
Incline Chest Fly (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
1
3
5-20 reps
5-20 reps
4-8 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
3
8-15 reps
RPE 10
3B
Lying Decline Fly (Cable)
3
8-12 reps
RPE 10
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 10
4B
Oblique Twist Cable
3
10-20 reps
RPE 10
5A
Pec Deck (Machine)
3
10-15 reps
RPE 9
5B
Reverse Pec Deck
3
10-15 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 10
7
Incline Chest Fly (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
1
3
5-20 reps
5-20 reps
4-8 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
3
8-15 reps
RPE 10
3B
Lying Decline Fly (Cable)
3
8-12 reps
RPE 10
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 10
4B
Oblique Twist Cable
3
10-20 reps
RPE 10
5A
Pec Deck (Machine)
3
10-15 reps
RPE 9
5B
Reverse Pec Deck
3
10-15 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 10
7
Incline Chest Fly (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
1
3
5-20 reps
5-20 reps
4-8 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
3
8-15 reps
RPE 10
3B
Lying Decline Fly (Cable)
3
8-12 reps
RPE 10
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 10
4B
Oblique Twist Cable
3
10-20 reps
RPE 10
5A
Pec Deck (Machine)
3
10-15 reps
RPE 9
5B
Reverse Pec Deck
3
10-15 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 10
7
Incline Chest Fly (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
1
3
5-20 reps
5-20 reps
4-8 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
3
8-15 reps
RPE 10
3B
Lying Decline Fly (Cable)
3
8-12 reps
RPE 10
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 10
4B
Oblique Twist Cable
3
10-20 reps
RPE 10
5A
Pec Deck (Machine)
3
10-15 reps
RPE 9
5B
Reverse Pec Deck
3
10-15 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 10
7
Incline Chest Fly (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
1
3
5-20 reps
5-20 reps
4-8 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
3
8-15 reps
RPE 10
3B
Lying Decline Fly (Cable)
3
8-12 reps
RPE 10
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 10
4B
Oblique Twist Cable
3
10-20 reps
RPE 10
5A
Pec Deck (Machine)
3
10-15 reps
RPE 9
5B
Reverse Pec Deck
3
10-15 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 10
7
Incline Chest Fly (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
1
3
5-20 reps
5-20 reps
4-8 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
3
8-15 reps
RPE 10
3B
Lying Decline Fly (Cable)
3
8-12 reps
RPE 10
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 10
4B
Oblique Twist Cable
3
10-20 reps
RPE 10
5A
Pec Deck (Machine)
3
10-15 reps
RPE 9
5B
Reverse Pec Deck
3
10-15 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 10
7
Incline Chest Fly (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2-4 reps
RPE 8
2
Dip (Weighted)
3
3-6 reps
RPE 8
3A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3B
Banded Nordic Curl
3
8-12 reps
RPE 9
4A
L Sit Pull Up
3
5-10 reps
RPE 8
4B
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5A
Dead Hang
3
30-120 reps
RPE 10
5B
Full Stretch Paused Dips
3
5-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2-4 reps
RPE 8
2
Dip (Weighted)
3
3-6 reps
RPE 8
3A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3B
Banded Nordic Curl
3
8-12 reps
RPE 9
4A
L Sit Pull Up
3
5-10 reps
RPE 8
4B
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5A
Dead Hang
3
30-120 reps
RPE 10
5B
Full Stretch Paused Dips
3
5-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2-4 reps
RPE 8
2
Dip (Weighted)
3
3-6 reps
RPE 8
3A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3B
Banded Nordic Curl
3
8-12 reps
RPE 9
4A
L Sit Pull Up
3
5-10 reps
RPE 8
4B
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5A
Dead Hang
3
30-120 reps
RPE 10
5B
Full Stretch Paused Dips
3
5-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2-4 reps
RPE 8
2
Dip (Weighted)
3
3-6 reps
RPE 8
3A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3B
Banded Nordic Curl
3
8-12 reps
RPE 9
4A
L Sit Pull Up
3
5-10 reps
RPE 8
4B
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5A
Dead Hang
3
30-120 reps
RPE 10
5B
Full Stretch Paused Dips
3
5-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2-4 reps
RPE 8
2
Dip (Weighted)
3
3-6 reps
RPE 8
3A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3B
Banded Nordic Curl
3
8-12 reps
RPE 9
4A
L Sit Pull Up
3
5-10 reps
RPE 8
4B
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5A
Dead Hang
3
30-120 reps
RPE 10
5B
Full Stretch Paused Dips
3
5-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2-4 reps
RPE 8
2
Dip (Weighted)
3
3-6 reps
RPE 8
3A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3B
Banded Nordic Curl
3
8-12 reps
RPE 9
4A
L Sit Pull Up
3
5-10 reps
RPE 8
4B
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5A
Dead Hang
3
30-120 reps
RPE 10
5B
Full Stretch Paused Dips
3
5-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2-4 reps
RPE 8
2
Dip (Weighted)
3
3-6 reps
RPE 8
3A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3B
Banded Nordic Curl
3
8-12 reps
RPE 9
4A
L Sit Pull Up
3
5-10 reps
RPE 8
4B
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5A
Dead Hang
3
30-120 reps
RPE 10
5B
Full Stretch Paused Dips
3
5-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2-4 reps
RPE 8
2
Dip (Weighted)
3
3-6 reps
RPE 8
3A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3B
Banded Nordic Curl
3
8-12 reps
RPE 9
4A
L Sit Pull Up
3
5-10 reps
RPE 8
4B
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5A
Dead Hang
3
30-120 reps
RPE 10
5B
Full Stretch Paused Dips
3
5-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2-4 reps
RPE 8
2
Dip (Weighted)
3
3-6 reps
RPE 8
3A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3B
Banded Nordic Curl
3
8-12 reps
RPE 9
4A
L Sit Pull Up
3
5-10 reps
RPE 8
4B
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5A
Dead Hang
3
30-120 reps
RPE 10
5B
Full Stretch Paused Dips
3
5-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2-4 reps
RPE 8
2
Dip (Weighted)
3
3-6 reps
RPE 8
3A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3B
Banded Nordic Curl
3
8-12 reps
RPE 9
4A
L Sit Pull Up
3
5-10 reps
RPE 8
4B
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5A
Dead Hang
3
30-120 reps
RPE 10
5B
Full Stretch Paused Dips
3
5-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2-4 reps
RPE 8
2
Dip (Weighted)
3
3-6 reps
RPE 8
3A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3B
Banded Nordic Curl
3
8-12 reps
RPE 9
4A
L Sit Pull Up
3
5-10 reps
RPE 8
4B
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5A
Dead Hang
3
30-120 reps
RPE 10
5B
Full Stretch Paused Dips
3
5-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2-4 reps
RPE 8
2
Dip (Weighted)
3
3-6 reps
RPE 8
3A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3B
Banded Nordic Curl
3
8-12 reps
RPE 9
4A
L Sit Pull Up
3
5-10 reps
RPE 8
4B
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5A
Dead Hang
3
30-120 reps
RPE 10
5B
Full Stretch Paused Dips
3
5-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
5-20 Reps
5-20 Reps
5-10 Reps
@6
@7
@9
2
Chest Fly (Cable)
5 Sets
AMRAP
@10
3
Chest Press (Machine)
3 Sets
8-12 Reps
@10
4
Dip (Bodyweight)
2 Sets
AMRAP
@10
5
Decline Dumbbell Fly
3 Sets
8-15 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
7
Decline Crunch
3 Sets
AMRAP
@10
Day 2
1
Goblet Squat
1 Set
3 Sets
5-20 Reps
8-20 Reps
@7
@9
2
Leg Extension
3 Sets
8-15 Reps
@10
3
Leg Curl
3 Sets
8-15 Reps
@10
4
Leg Press
3 Sets
8-15 Reps
@9
5
Walking Lunge (Dumbbell)
3 Sets
16-24 Reps
@9
6A
Ab Wheel
3 Sets
10 Reps
@10
6B
Nordic Curl
3 Sets
8-12 Reps
@9
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
3 Sets
5-20 Reps
5-20 Reps
5-10 Reps
@6
@7
@9
2
Lat Pulldown
3 Sets
5-15 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
5-15 Reps
@10
4
Standing Pullover (Cable)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
3 Sets
5-10 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-20 Reps
@10
7
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 4
1
Shoulder Press Smith machine
1 Set
1 Set
3 Sets
5-20 Reps
5-20 Reps
4-8 Reps
@6
@7
@9
2
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
3A
Lying Side Lateral Raise
3 Sets
8-15 Reps
@10
3B
Lying Decline Fly (Cable)
3 Sets
8-12 Reps
@10
4A
Bicep Curl (Cable)
3 Sets
10-20 Reps
@10
4B
Oblique Twist Cable
3 Sets
10-20 Reps
@10
5A
Pec Deck (Machine)
3 Sets
10-15 Reps
@9
5B
Reverse Pec Deck
3 Sets
10-15 Reps
@9
6
Front Raise (Cable)
3 Sets
8-12 Reps
@10
7
Incline Chest Fly (Cable)
3 Sets
8-12 Reps
@10
Day 5
1
Pull-Up (Weighted)
3 Sets
2-4 Reps
@8
2
Dip (Weighted)
3 Sets
3-6 Reps
@8
3A
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
3B
Banded Nordic Curl
3 Sets
8-12 Reps
@9
4A
L Sit Pull Up
3 Sets
5-10 Reps
@8
4B
Decline Crunch (Weighted)
3 Sets
AMRAP
@10
5A
Dead Hang
3 Sets
30-120 Reps
@10
5B
Full Stretch Paused Dips
3 Sets
5-15 Reps
@10