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«MDG» ARNOLD SPLIT FATIGUEMAXXING

by Gabriel M.

Program Description

get big

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 02, 2025 10:22
  • Last Edited
    Aug 03, 2025 03:22

Summary

Unleash your inner champion with the «MDG» ARNOLD SPLIT FATIGUEMAXXING program, a comprehensive 12-week journey designed for serious lifters. With six days of intense training each week, you'll focus on building strength and muscle through a variety of compound and isolation movements. This program emphasizes progressive overload, pushing you to achieve 1-0 RIR on your work sets for maximum gains. Equip yourself with the knowledge and structure to transform your physique and elevate your performance in the gym. Get ready to embrace the grind and see the results!
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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
Barbell Row
3
5-8 reps
-
2
Chest Fly (Machine)
3
5-8 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Incline Chest Press (Machine)
3
6-10 reps
-
5
Pullover (Machine)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Chest Fly (Machine)
3
5-8 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Incline Chest Press (Machine)
3
6-10 reps
-
5
Pullover (Machine)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Chest Fly (Machine)
3
5-8 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Incline Chest Press (Machine)
3
6-10 reps
-
5
Pullover (Machine)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Chest Fly (Machine)
3
5-8 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Incline Chest Press (Machine)
3
6-10 reps
-
5
Pullover (Machine)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Chest Fly (Machine)
3
5-8 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Incline Chest Press (Machine)
3
6-10 reps
-
5
Pullover (Machine)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Chest Fly (Machine)
3
5-8 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Incline Chest Press (Machine)
3
6-10 reps
-
5
Pullover (Machine)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Chest Fly (Machine)
3
5-8 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Incline Chest Press (Machine)
3
6-10 reps
-
5
Pullover (Machine)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Chest Fly (Machine)
3
5-8 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Incline Chest Press (Machine)
3
6-10 reps
-
5
Pullover (Machine)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Chest Fly (Machine)
3
5-8 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Incline Chest Press (Machine)
3
6-10 reps
-
5
Pullover (Machine)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Chest Fly (Machine)
3
5-8 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Incline Chest Press (Machine)
3
6-10 reps
-
5
Pullover (Machine)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Chest Fly (Machine)
3
5-8 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Incline Chest Press (Machine)
3
6-10 reps
-
5
Pullover (Machine)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Chest Fly (Machine)
3
5-8 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Incline Chest Press (Machine)
3
6-10 reps
-
5
Pullover (Machine)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
-
2
Incline Curl (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Extension (EZ Bar)
3
6-10 reps
-
4
Lying Side Lateral Raise
3
6-10 reps
-
5
Reverse Pec Deck
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
6-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
8
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
-
2
Incline Curl (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Extension (EZ Bar)
3
6-10 reps
-
4
Lying Side Lateral Raise
3
6-10 reps
-
5
Reverse Pec Deck
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
6-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
8
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
-
2
Incline Curl (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Extension (EZ Bar)
3
6-10 reps
-
4
Lying Side Lateral Raise
3
6-10 reps
-
5
Reverse Pec Deck
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
6-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
8
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
-
2
Incline Curl (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Extension (EZ Bar)
3
6-10 reps
-
4
Lying Side Lateral Raise
3
6-10 reps
-
5
Reverse Pec Deck
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
6-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
8
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
-
2
Incline Curl (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Extension (EZ Bar)
3
6-10 reps
-
4
Lying Side Lateral Raise
3
6-10 reps
-
5
Reverse Pec Deck
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
6-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
8
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
-
2
Incline Curl (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Extension (EZ Bar)
3
6-10 reps
-
4
Lying Side Lateral Raise
3
6-10 reps
-
5
Reverse Pec Deck
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
6-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
8
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
-
2
Incline Curl (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Extension (EZ Bar)
3
6-10 reps
-
4
Lying Side Lateral Raise
3
6-10 reps
-
5
Reverse Pec Deck
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
6-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
8
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
-
2
Incline Curl (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Extension (EZ Bar)
3
6-10 reps
-
4
Lying Side Lateral Raise
3
6-10 reps
-
5
Reverse Pec Deck
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
6-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
8
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
-
2
Incline Curl (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Extension (EZ Bar)
3
6-10 reps
-
4
Lying Side Lateral Raise
3
6-10 reps
-
5
Reverse Pec Deck
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
6-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
8
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
-
2
Incline Curl (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Extension (EZ Bar)
3
6-10 reps
-
4
Lying Side Lateral Raise
3
6-10 reps
-
5
Reverse Pec Deck
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
6-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
8
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
-
2
Incline Curl (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Extension (EZ Bar)
3
6-10 reps
-
4
Lying Side Lateral Raise
3
6-10 reps
-
5
Reverse Pec Deck
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
6-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
8
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
-
2
Incline Curl (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Extension (EZ Bar)
3
6-10 reps
-
4
Lying Side Lateral Raise
3
6-10 reps
-
5
Reverse Pec Deck
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
6-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
8
Wrist Curls
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lying Leg Curl
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Adductor (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lying Leg Curl
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Adductor (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lying Leg Curl
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Adductor (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lying Leg Curl
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Adductor (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lying Leg Curl
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Adductor (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lying Leg Curl
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Adductor (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lying Leg Curl
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Adductor (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lying Leg Curl
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Adductor (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lying Leg Curl
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Adductor (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lying Leg Curl
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Adductor (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lying Leg Curl
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Adductor (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lying Leg Curl
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Adductor (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Shrug (Smith Machine)
3
5-8 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Shrug (Smith Machine)
3
5-8 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Shrug (Smith Machine)
3
5-8 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Shrug (Smith Machine)
3
5-8 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Shrug (Smith Machine)
3
5-8 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Shrug (Smith Machine)
3
5-8 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Shrug (Smith Machine)
3
5-8 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Shrug (Smith Machine)
3
5-8 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Shrug (Smith Machine)
3
5-8 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Shrug (Smith Machine)
3
5-8 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Shrug (Smith Machine)
3
5-8 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Shrug (Smith Machine)
3
5-8 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Front Raise
3
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Behind The Back Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
8
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Front Raise
3
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Behind The Back Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
8
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Front Raise
3
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Behind The Back Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
8
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Front Raise
3
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Behind The Back Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
8
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Front Raise
3
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Behind The Back Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
8
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Front Raise
3
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Behind The Back Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
8
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Front Raise
3
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Behind The Back Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
8
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Front Raise
3
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Behind The Back Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
8
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Front Raise
3
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Behind The Back Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
8
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Front Raise
3
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Behind The Back Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
8
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Front Raise
3
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Behind The Back Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
8
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Front Raise
3
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Behind The Back Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
8
Reverse Bicep Curl (Dumbbell)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
6-10 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
6-10 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
6-10 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
6-10 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
6-10 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
6-10 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
6-10 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
6-10 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
6-10 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
6-10 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
6-10 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
6-10 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
4
6-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Barbell Row
3 Sets
5-8 Reps
-
2
Chest Fly (Machine)
3 Sets
5-8 Reps
-
3
Wide Grip Lat Pulldown
3 Sets
6-10 Reps
-
4
Incline Chest Press (Machine)
3 Sets
6-10 Reps
-
5
Pullover (Machine)
3 Sets
8-12 Reps
-
6
Upright Row (Barbell)
3 Sets
8-12 Reps
-
7
Decline Sit Up (Bodyweight)
3 Sets
AMRAP
-
Day 5
1
JM Press
3 Sets
6-10 Reps
-
2
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
-
3
Front Raise
3 Sets
6-10 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
-
5
Behind The Back Lateral Raise (Cable)
3 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
7
Single Arm Rear Delt Fly (Cable)
3 Sets
8-12 Reps
-
8
Reverse Bicep Curl (Dumbbell)
3 Sets
AMRAP
-
Day 2
1
Shoulder Press (Plate Loaded)
3 Sets
5-8 Reps
-
2
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
-
3
Seated Overhead Extension (EZ Bar)
3 Sets
6-10 Reps
-
4
Lying Side Lateral Raise
3 Sets
6-10 Reps
-
5
Reverse Pec Deck
3 Sets
8-12 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
-
7
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
-
8
Wrist Curls
3 Sets
AMRAP
-
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
-
3
Cable Crossover
3 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)
3 Sets
6-10 Reps
-
5
Shrug (Smith Machine)
3 Sets
5-8 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
-
7
Decline Sit Up (Bodyweight)
3 Sets
AMRAP
-
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
-
2
Lying Leg Curl
3 Sets
5-8 Reps
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
5
Hip Abductor (Machine)
3 Sets
8-12 Reps
-
6
Standing Calf Raise
4 Sets
6-10 Reps
-
Day 6
1
Stiff Leg Deadlift
3 Sets
5-8 Reps
-
2
Leg Press (45 Degrees)
3 Sets
6-10 Reps
-
3
Single-Leg Leg Curl
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Standing Calf Raise
4 Sets
6-10 Reps
-