logo
BoostcampPNG

Salvin Bro Split 4 Day

by

Program Description

get Big, recover joints better between workouts. 4 days on 1 day off.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 11, 2025 07:20
  • Last Edited
    Sep 16, 2025 03:52
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Upper Back
11.8%
Biceps
11.1%
Lats
9.1%
Front Delts
8.8%
Chest
8.3%
Middle Delts
8.3%
Quadriceps
5.3%
Hamstrings
5.2%
Glutes
5%
Abs
3.9%
Rear Delts
3.5%
Lower Back
2.5%
Forearms
2.3%
Adductors
1.5%
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
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-7 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Single-Leg Leg Curl
2
10-15 reps
-
4
Leg Extension
2
8-12 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
-
2
Back Extension (Weighted)
2
8-12 reps
-
3
Nordic Curl
1
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-7 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Single-Leg Leg Curl
2
10-15 reps
-
4
Leg Extension
2
8-12 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
-
2
Back Extension (Weighted)
2
8-12 reps
-
3
Nordic Curl
1
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-7 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Single-Leg Leg Curl
2
10-15 reps
-
4
Leg Extension
2
8-12 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
-
2
Back Extension (Weighted)
2
8-12 reps
-
3
Nordic Curl
1
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-7 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Single-Leg Leg Curl
2
10-15 reps
-
4
Leg Extension
2
8-12 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
-
2
Back Extension (Weighted)
2
8-12 reps
-
3
Nordic Curl
1
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-7 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Single-Leg Leg Curl
2
10-15 reps
-
4
Leg Extension
2
8-12 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
-
2
Back Extension (Weighted)
2
8-12 reps
-
3
Nordic Curl
1
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-7 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Single-Leg Leg Curl
2
10-15 reps
-
4
Leg Extension
2
8-12 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
-
2
Back Extension (Weighted)
2
8-12 reps
-
3
Nordic Curl
1
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-7 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Single-Leg Leg Curl
2
10-15 reps
-
4
Leg Extension
2
8-12 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
-
2
Back Extension (Weighted)
2
8-12 reps
-
3
Nordic Curl
1
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-7 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Single-Leg Leg Curl
2
10-15 reps
-
4
Leg Extension
2
8-12 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
-
2
Back Extension (Weighted)
2
8-12 reps
-
3
Nordic Curl
1
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-7 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Single-Leg Leg Curl
2
10-15 reps
-
4
Leg Extension
2
8-12 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
-
2
Back Extension (Weighted)
2
8-12 reps
-
3
Nordic Curl
1
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
1
1
6-8 reps
7-10 reps
-
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
AD Press (Smith Machine)
1
1
6-8 reps
8-10 reps
-
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
2
8-12 reps
-
3
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
4
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
1
1
6-8 reps
7-10 reps
-
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
AD Press (Smith Machine)
1
1
6-8 reps
8-10 reps
-
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
2
8-12 reps
-
3
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
4
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
1
1
6-8 reps
7-10 reps
-
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
AD Press (Smith Machine)
1
1
6-8 reps
8-10 reps
-
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
2
8-12 reps
-
3
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
4
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
1
1
6-8 reps
7-10 reps
-
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
AD Press (Smith Machine)
1
1
6-8 reps
8-10 reps
-
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
2
8-12 reps
-
3
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
4
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
1
1
6-8 reps
7-10 reps
-
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
AD Press (Smith Machine)
1
1
6-8 reps
8-10 reps
-
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
2
8-12 reps
-
3
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
4
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
1
1
6-8 reps
7-10 reps
-
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
AD Press (Smith Machine)
1
1
6-8 reps
8-10 reps
-
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
2
8-12 reps
-
3
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
4
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
1
1
6-8 reps
7-10 reps
-
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
AD Press (Smith Machine)
1
1
6-8 reps
8-10 reps
-
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
2
8-12 reps
-
3
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
4
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
1
1
6-8 reps
7-10 reps
-
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
AD Press (Smith Machine)
1
1
6-8 reps
8-10 reps
-
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
2
8-12 reps
-
3
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
4
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
1
1
6-8 reps
7-10 reps
-
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
AD Press (Smith Machine)
1
1
6-8 reps
8-10 reps
-
-
5
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
2
Incline Cable Chest Press
2
8-12 reps
-
3
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
4
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
6
Lateral Raise (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Rear Delt Fly (Cable)
2
10-15 reps
-
6
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Power Shrug
2
8-12 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Rear Delt Fly (Cable)
2
10-15 reps
-
6
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Power Shrug
2
8-12 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Rear Delt Fly (Cable)
2
10-15 reps
-
6
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Power Shrug
2
8-12 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Rear Delt Fly (Cable)
2
10-15 reps
-
6
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Power Shrug
2
8-12 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Rear Delt Fly (Cable)
2
10-15 reps
-
6
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Power Shrug
2
8-12 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Rear Delt Fly (Cable)
2
10-15 reps
-
6
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Power Shrug
2
8-12 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Rear Delt Fly (Cable)
2
10-15 reps
-
6
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Power Shrug
2
8-12 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Rear Delt Fly (Cable)
2
10-15 reps
-
6
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Power Shrug
2
8-12 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Rear Delt Fly (Cable)
2
10-15 reps
-
6
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Power Shrug
2
8-12 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
1B
Preacher Curl (EZ Bar)
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
8-12 reps
-
2B
Concentration Curl
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Alternating Dumbbell Curl
2
8-12 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
1B
Preacher Curl (EZ Bar)
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
8-12 reps
-
2B
Incline Curl (Dumbbell)
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
1B
Preacher Curl (EZ Bar)
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
8-12 reps
-
2B
Concentration Curl
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Alternating Dumbbell Curl
2
8-12 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
1B
Preacher Curl (EZ Bar)
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
8-12 reps
-
2B
Incline Curl (Dumbbell)
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
1B
Preacher Curl (EZ Bar)
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
8-12 reps
-
2B
Concentration Curl
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Alternating Dumbbell Curl
2
8-12 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
1B
Preacher Curl (EZ Bar)
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
8-12 reps
-
2B
Incline Curl (Dumbbell)
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
1B
Preacher Curl (EZ Bar)
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
8-12 reps
-
2B
Concentration Curl
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Alternating Dumbbell Curl
2
8-12 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
1B
Preacher Curl (EZ Bar)
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
8-12 reps
-
2B
Incline Curl (Dumbbell)
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
1B
Preacher Curl (EZ Bar)
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
8-12 reps
-
2B
Concentration Curl
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Alternating Dumbbell Curl
2
8-12 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
1B
Preacher Curl (EZ Bar)
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
8-12 reps
-
2B
Incline Curl (Dumbbell)
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
1B
Preacher Curl (EZ Bar)
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
8-12 reps
-
2B
Concentration Curl
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Alternating Dumbbell Curl
2
8-12 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
1B
Preacher Curl (EZ Bar)
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
8-12 reps
-
2B
Incline Curl (Dumbbell)
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
1B
Preacher Curl (EZ Bar)
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
8-12 reps
-
2B
Concentration Curl
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Alternating Dumbbell Curl
2
8-12 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
1B
Preacher Curl (EZ Bar)
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
8-12 reps
-
2B
Incline Curl (Dumbbell)
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
1B
Preacher Curl (EZ Bar)
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
8-12 reps
-
2B
Concentration Curl
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Alternating Dumbbell Curl
2
8-12 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
1B
Preacher Curl (EZ Bar)
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
8-12 reps
-
2B
Incline Curl (Dumbbell)
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
1B
Preacher Curl (EZ Bar)
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
8-12 reps
-
2B
Concentration Curl
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Alternating Dumbbell Curl
2
8-12 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
1B
Preacher Curl (EZ Bar)
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
8-12 reps
-
2B
Incline Curl (Dumbbell)
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
5-7 Reps
7-10 Reps
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
5-7 Reps
7-9 Reps
-
-
3
Single-Leg Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
4
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Cable Crunch
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
2
Incline Cable Chest Press
1 Set
1 Set
6-8 Reps
7-10 Reps
-
-
3
Chest Fly (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
AD Press (Smith Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
Day 3
1
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
2
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
4
Single Arm Row (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
5
Rear Delt Fly (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
6
Wrist Curls
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
Day 4
1A
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
1B
Preacher Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
2A
JM Press (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
2B
Concentration Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3A
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3B
Alternating Dumbbell Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-