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Reese Training Split

by Mike
1 athletes joined

Program Description

Build muscle good

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 17, 2024 05:41
  • Last Edited
    Jun 18, 2025 11:21

Summary

The Reese Training Split is a comprehensive 12-week program designed for those looking to build strength and muscle through a balanced 5-day workout routine. Each week, you'll alternate between targeted lower and upper body sessions, utilizing a mix of dumbbells, cables, and machines to maximize your gains. With exercises like the Romanian Deadlift and Lat Pulldown, this program focuses on key muscle groups to enhance your overall performance. Get ready to challenge yourself and achieve your fitness goals in just three months!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Dumbbell)
4
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Dumbbell)
4
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Dumbbell)
4
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Dumbbell)
4
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Dumbbell)
4
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Dumbbell)
4
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Dumbbell)
4
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Dumbbell)
4
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Dumbbell)
4
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Dumbbell)
4
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Dumbbell)
4
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
10-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Hip Thrust (Dumbbell)
4
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-15 reps
-
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Tricep Rope Push Down (Cable)
4
10-15 reps
-
4
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-15 reps
-
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Tricep Rope Push Down (Cable)
4
10-15 reps
-
4
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-15 reps
-
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Tricep Rope Push Down (Cable)
4
10-15 reps
-
4
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-15 reps
-
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Tricep Rope Push Down (Cable)
4
10-15 reps
-
4
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-15 reps
-
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Tricep Rope Push Down (Cable)
4
10-15 reps
-
4
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-15 reps
-
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Tricep Rope Push Down (Cable)
4
10-15 reps
-
4
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-15 reps
-
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Tricep Rope Push Down (Cable)
4
10-15 reps
-
4
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-15 reps
-
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Tricep Rope Push Down (Cable)
4
10-15 reps
-
4
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-15 reps
-
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Tricep Rope Push Down (Cable)
4
10-15 reps
-
4
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-15 reps
-
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Tricep Rope Push Down (Cable)
4
10-15 reps
-
4
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-15 reps
-
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Tricep Rope Push Down (Cable)
4
10-15 reps
-
4
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-15 reps
-
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Tricep Rope Push Down (Cable)
4
10-15 reps
-
4
Dumbbell Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Kettlebell Swing
4
10-12 reps
-
3
Seated Calf Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Kettlebell Swing
4
10-12 reps
-
3
Seated Calf Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Kettlebell Swing
4
10-12 reps
-
3
Seated Calf Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Kettlebell Swing
4
10-12 reps
-
3
Seated Calf Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Kettlebell Swing
4
10-12 reps
-
3
Seated Calf Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Kettlebell Swing
4
10-12 reps
-
3
Seated Calf Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Kettlebell Swing
4
10-12 reps
-
3
Seated Calf Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Kettlebell Swing
4
10-12 reps
-
3
Seated Calf Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Kettlebell Swing
4
10-12 reps
-
3
Seated Calf Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Kettlebell Swing
4
10-12 reps
-
3
Seated Calf Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Kettlebell Swing
4
10-12 reps
-
3
Seated Calf Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Kettlebell Swing
4
10-12 reps
-
3
Seated Calf Raise
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
4-8 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
4
4-8 reps
-
3
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
4-8 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
4
4-8 reps
-
3
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
4-8 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
4
4-8 reps
-
3
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
4-8 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
4
4-8 reps
-
3
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
4-8 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
4
4-8 reps
-
3
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
4-8 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
4
4-8 reps
-
3
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Walking Lunge (Dumbbell)
4 Sets
10-15 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
3
Hip Thrust (Dumbbell)
4 Sets
12-15 Reps
-
4
Standing Calf Raise
4 Sets
12-15 Reps
-
Day 2
1
Lat Pulldown
4 Sets
10-15 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
-
3
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
-
4
Dumbbell Row
3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6-10 Reps
-
2
Kettlebell Swing
4 Sets
10-12 Reps
-
3
Seated Calf Raise
4 Sets
10-15 Reps
-
Day 4
1
Bench Press (Dumbbell)
4 Sets
4-8 Reps
-
2
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
-
3
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
-
Day 5
1
Abs Crunch (Weighted)
4 Sets
12-15 Reps
-