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Arnold Split Hypertrophy Program
by Mason L.
Program Description
I made this program with the goal of fixing the lack of arm work I see in a lot of other programs. This program utilizes supersets and working opposing muscle groups to optimize time in the gym. You don’t have to do the supersets if you don’t want to, but it will probably make this workout last 2+ hours. Feel free to swap exercises for ones you prefer, this is just a template.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 11, 2024 05:58
Last Edited
May 07, 2024 10:16
down_app
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
1B
Lat Pulldown
4 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
2B
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
@9
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Face Pull
3 Sets
8-12 Reps
@9
4
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
Day 2
1A
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@9
1B
Shrug (Barbell)
4 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
3B
Skull Crusher
3 Sets
8-12 Reps
@9
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5A
Wrist Curls
3 Sets
AMRAP
@10
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 3
1A
Squat (Barbell)
5 Sets
8-12 Reps
@8
1B
Neck Flexion
4 Sets
10-15 Reps
@8
2A
Deadlift (Barbell)
4 Sets
8-12 Reps
@8
2B
Neck Extension
4 Sets
10-15 Reps
@8
3A
Leg Extension
3 Sets
12-18 Reps
@10
3B
Leg Curl
3 Sets
12-18 Reps
@10
4
Standing Calf Raise
3 Sets
12-18 Reps
@9
Day 4
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
1B
Lat Pulldown
4 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
2B
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
@9
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Face Pull
3 Sets
8-12 Reps
@9
4
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
Day 5
1A
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@9
1B
Shrug (Barbell)
4 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
3B
Skull Crusher
3 Sets
8-12 Reps
@9
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5A
Wrist Curls
3 Sets
AMRAP
@10
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 6
1A
Squat (Barbell)
5 Sets
8-12 Reps
@8
1B
Neck Flexion
4 Sets
10-15 Reps
@8
2A
Deadlift (Barbell)
4 Sets
8-12 Reps
@8
2B
Neck Extension
4 Sets
10-15 Reps
@8
3A
Leg Extension
3 Sets
12-18 Reps
@10
3B
Leg Curl
3 Sets
12-18 Reps
@10
4
Standing Calf Raise
3 Sets
12-18 Reps
@9
Day 1
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
1B
Lat Pulldown
4 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
2B
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
@9
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Face Pull
3 Sets
8-12 Reps
@9
4
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
Day 2
1A
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@9
1B
Shrug (Barbell)
4 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
3B
Skull Crusher
3 Sets
8-12 Reps
@9
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5A
Wrist Curls
3 Sets
AMRAP
@10
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 3
1A
Squat (Barbell)
5 Sets
8-12 Reps
@8
1B
Neck Flexion
4 Sets
10-15 Reps
@8
2A
Deadlift (Barbell)
4 Sets
8-12 Reps
@8
2B
Neck Extension
4 Sets
10-15 Reps
@8
3A
Leg Extension
3 Sets
12-18 Reps
@10
3B
Leg Curl
3 Sets
12-18 Reps
@10
4
Standing Calf Raise
3 Sets
12-18 Reps
@9
Day 4
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
1B
Lat Pulldown
4 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
2B
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
@9
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Face Pull
3 Sets
8-12 Reps
@9
4
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
Day 5
1A
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@9
1B
Shrug (Barbell)
4 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
3B
Skull Crusher
3 Sets
8-12 Reps
@9
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5A
Wrist Curls
3 Sets
AMRAP
@10
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 6
1A
Squat (Barbell)
5 Sets
8-12 Reps
@8
1B
Neck Flexion
4 Sets
10-15 Reps
@8
2A
Deadlift (Barbell)
4 Sets
8-12 Reps
@8
2B
Neck Extension
4 Sets
10-15 Reps
@8
3A
Leg Extension
3 Sets
12-18 Reps
@10
3B
Leg Curl
3 Sets
12-18 Reps
@10
4
Standing Calf Raise
3 Sets
12-18 Reps
@9
Day 1
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
1B
Lat Pulldown
4 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
2B
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
@9
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Face Pull
3 Sets
8-12 Reps
@9
4
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
Day 2
1A
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@9
1B
Shrug (Barbell)
4 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
3B
Skull Crusher
3 Sets
8-12 Reps
@9
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5A
Wrist Curls
3 Sets
AMRAP
@10
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 3
1A
Squat (Barbell)
5 Sets
8-12 Reps
@8
1B
Neck Flexion
4 Sets
10-15 Reps
@8
2A
Deadlift (Barbell)
4 Sets
8-12 Reps
@8
2B
Neck Extension
4 Sets
10-15 Reps
@8
3A
Leg Extension
3 Sets
12-18 Reps
@10
3B
Leg Curl
3 Sets
12-18 Reps
@10
4
Standing Calf Raise
3 Sets
12-18 Reps
@9
Day 4
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
1B
Lat Pulldown
4 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
2B
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
@9
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Face Pull
3 Sets
8-12 Reps
@9
4
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
Day 5
1A
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@9
1B
Shrug (Barbell)
4 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
3B
Skull Crusher
3 Sets
8-12 Reps
@9
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5A
Wrist Curls
3 Sets
AMRAP
@10
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 6
1A
Squat (Barbell)
5 Sets
8-12 Reps
@8
1B
Neck Flexion
4 Sets
10-15 Reps
@8
2A
Deadlift (Barbell)
4 Sets
8-12 Reps
@8
2B
Neck Extension
4 Sets
10-15 Reps
@8
3A
Leg Extension
3 Sets
12-18 Reps
@10
3B
Leg Curl
3 Sets
12-18 Reps
@10
4
Standing Calf Raise
3 Sets
12-18 Reps
@9
Day 1
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
1B
Lat Pulldown
4 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
2B
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
@9
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Face Pull
3 Sets
8-12 Reps
@9
4
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
Day 2
1A
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@9
1B
Shrug (Barbell)
4 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
3B
Skull Crusher
3 Sets
8-12 Reps
@9
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5A
Wrist Curls
3 Sets
AMRAP
@10
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 3
1A
Squat (Barbell)
5 Sets
8-12 Reps
@8
1B
Neck Flexion
4 Sets
10-15 Reps
@8
2A
Deadlift (Barbell)
4 Sets
8-12 Reps
@8
2B
Neck Extension
4 Sets
10-15 Reps
@8
3A
Leg Extension
3 Sets
12-18 Reps
@10
3B
Leg Curl
3 Sets
12-18 Reps
@10
4
Standing Calf Raise
3 Sets
12-18 Reps
@9
Day 4
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
1B
Lat Pulldown
4 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
2B
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
@9
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Face Pull
3 Sets
8-12 Reps
@9
4
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
Day 5
1A
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@9
1B
Shrug (Barbell)
4 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
3B
Skull Crusher
3 Sets
8-12 Reps
@9
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5A
Wrist Curls
3 Sets
AMRAP
@10
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 6
1A
Squat (Barbell)
5 Sets
8-12 Reps
@8
1B
Neck Flexion
4 Sets
10-15 Reps
@8
2A
Deadlift (Barbell)
4 Sets
8-12 Reps
@8
2B
Neck Extension
4 Sets
10-15 Reps
@8
3A
Leg Extension
3 Sets
12-18 Reps
@10
3B
Leg Curl
3 Sets
12-18 Reps
@10
4
Standing Calf Raise
3 Sets
12-18 Reps
@9
Day 1
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
1B
Lat Pulldown
4 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
2B
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
@9
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Face Pull
3 Sets
8-12 Reps
@9
4
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
Day 2
1A
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@9
1B
Shrug (Barbell)
4 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
3B
Skull Crusher
3 Sets
8-12 Reps
@9
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5A
Wrist Curls
3 Sets
AMRAP
@10
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 3
1A
Squat (Barbell)
5 Sets
8-12 Reps
@8
1B
Neck Flexion
4 Sets
10-15 Reps
@8
2A
Deadlift (Barbell)
4 Sets
8-12 Reps
@8
2B
Neck Extension
4 Sets
10-15 Reps
@8
3A
Leg Extension
3 Sets
12-18 Reps
@10
3B
Leg Curl
3 Sets
12-18 Reps
@10
4
Standing Calf Raise
3 Sets
12-18 Reps
@9
Day 4
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
1B
Lat Pulldown
4 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
2B
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
@9
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Face Pull
3 Sets
8-12 Reps
@9
4
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
Day 5
1A
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@9
1B
Shrug (Barbell)
4 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
3B
Skull Crusher
3 Sets
8-12 Reps
@9
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5A
Wrist Curls
3 Sets
AMRAP
@10
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 6
1A
Squat (Barbell)
5 Sets
8-12 Reps
@8
1B
Neck Flexion
4 Sets
10-15 Reps
@8
2A
Deadlift (Barbell)
4 Sets
8-12 Reps
@8
2B
Neck Extension
4 Sets
10-15 Reps
@8
3A
Leg Extension
3 Sets
12-18 Reps
@10
3B
Leg Curl
3 Sets
12-18 Reps
@10
4
Standing Calf Raise
3 Sets
12-18 Reps
@9
Day 1
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
1B
Lat Pulldown
4 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
2B
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
@9
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Face Pull
3 Sets
8-12 Reps
@9
4
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
Day 2
1A
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@9
1B
Shrug (Barbell)
4 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
3B
Skull Crusher
3 Sets
8-12 Reps
@9
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5A
Wrist Curls
3 Sets
AMRAP
@10
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 3
1A
Squat (Barbell)
5 Sets
8-12 Reps
@8
1B
Neck Flexion
4 Sets
10-15 Reps
@8
2A
Deadlift (Barbell)
4 Sets
8-12 Reps
@8
2B
Neck Extension
4 Sets
10-15 Reps
@8
3A
Leg Extension
3 Sets
12-18 Reps
@10
3B
Leg Curl
3 Sets
12-18 Reps
@10
4
Standing Calf Raise
3 Sets
12-18 Reps
@9
Day 4
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
1B
Lat Pulldown
4 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
2B
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
@9
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Face Pull
3 Sets
8-12 Reps
@9
4
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
Day 5
1A
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@9
1B
Shrug (Barbell)
4 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
3B
Skull Crusher
3 Sets
8-12 Reps
@9
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5A
Wrist Curls
3 Sets
AMRAP
@10
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 6
1A
Squat (Barbell)
5 Sets
8-12 Reps
@8
1B
Neck Flexion
4 Sets
10-15 Reps
@8
2A
Deadlift (Barbell)
4 Sets
8-12 Reps
@8
2B
Neck Extension
4 Sets
10-15 Reps
@8
3A
Leg Extension
3 Sets
12-18 Reps
@10
3B
Leg Curl
3 Sets
12-18 Reps
@10
4
Standing Calf Raise
3 Sets
12-18 Reps
@9
Day 1
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
1B
Lat Pulldown
4 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
2B
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
@9
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Face Pull
3 Sets
8-12 Reps
@9
4
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
Day 2
1A
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@9
1B
Shrug (Barbell)
4 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
3B
Skull Crusher
3 Sets
8-12 Reps
@9
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5A
Wrist Curls
3 Sets
AMRAP
@10
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 3
1A
Squat (Barbell)
5 Sets
8-12 Reps
@8
1B
Neck Flexion
4 Sets
10-15 Reps
@8
2A
Deadlift (Barbell)
4 Sets
8-12 Reps
@8
2B
Neck Extension
4 Sets
10-15 Reps
@8
3A
Leg Extension
3 Sets
12-18 Reps
@10
3B
Leg Curl
3 Sets
12-18 Reps
@10
4
Standing Calf Raise
3 Sets
12-18 Reps
@9
Day 4
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
1B
Lat Pulldown
4 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
2B
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
@9
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Face Pull
3 Sets
8-12 Reps
@9
4
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
Day 5
1A
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@9
1B
Shrug (Barbell)
4 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
3B
Skull Crusher
3 Sets
8-12 Reps
@9
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5A
Wrist Curls
3 Sets
AMRAP
@10
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 6
1A
Squat (Barbell)
5 Sets
8-12 Reps
@8
1B
Neck Flexion
4 Sets
10-15 Reps
@8
2A
Deadlift (Barbell)
4 Sets
8-12 Reps
@8
2B
Neck Extension
4 Sets
10-15 Reps
@8
3A
Leg Extension
3 Sets
12-18 Reps
@10
3B
Leg Curl
3 Sets
12-18 Reps
@10
4
Standing Calf Raise
3 Sets
12-18 Reps
@9
Day 1
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
1B
Lat Pulldown
4 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
2B
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
@9
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Face Pull
3 Sets
8-12 Reps
@9
4
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
Day 2
1A
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@9
1B
Shrug (Barbell)
4 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
3B
Skull Crusher
3 Sets
8-12 Reps
@9
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5A
Wrist Curls
3 Sets
AMRAP
@10
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 3
1A
Squat (Barbell)
5 Sets
8-12 Reps
@8
1B
Neck Flexion
4 Sets
10-15 Reps
@8
2A
Deadlift (Barbell)
4 Sets
8-12 Reps
@8
2B
Neck Extension
4 Sets
10-15 Reps
@8
3A
Leg Extension
3 Sets
12-18 Reps
@10
3B
Leg Curl
3 Sets
12-18 Reps
@10
4
Standing Calf Raise
3 Sets
12-18 Reps
@9
Day 4
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
1B
Lat Pulldown
4 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
2B
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
@9
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Face Pull
3 Sets
8-12 Reps
@9
4
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
Day 5
1A
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@9
1B
Shrug (Barbell)
4 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
3B
Skull Crusher
3 Sets
8-12 Reps
@9
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5A
Wrist Curls
3 Sets
AMRAP
@10
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 6
1A
Squat (Barbell)
5 Sets
8-12 Reps
@8
1B
Neck Flexion
4 Sets
10-15 Reps
@8
2A
Deadlift (Barbell)
4 Sets
8-12 Reps
@8
2B
Neck Extension
4 Sets
10-15 Reps
@8
3A
Leg Extension
3 Sets
12-18 Reps
@10
3B
Leg Curl
3 Sets
12-18 Reps
@10
4
Standing Calf Raise
3 Sets
12-18 Reps
@9
Day 1
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
1B
Lat Pulldown
4 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
2B
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
@9
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Face Pull
3 Sets
8-12 Reps
@9
4
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
Day 2
1A
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@9
1B
Shrug (Barbell)
4 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
3B
Skull Crusher
3 Sets
8-12 Reps
@9
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5A
Wrist Curls
3 Sets
AMRAP
@10
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 3
1A
Squat (Barbell)
5 Sets
8-12 Reps
@8
1B
Neck Flexion
4 Sets
10-15 Reps
@8
2A
Deadlift (Barbell)
4 Sets
8-12 Reps
@8
2B
Neck Extension
4 Sets
10-15 Reps
@8
3A
Leg Extension
3 Sets
12-18 Reps
@10
3B
Leg Curl
3 Sets
12-18 Reps
@10
4
Standing Calf Raise
3 Sets
12-18 Reps
@9
Day 4
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
1B
Lat Pulldown
4 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
2B
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
@9
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Face Pull
3 Sets
8-12 Reps
@9
4
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
Day 5
1A
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@9
1B
Shrug (Barbell)
4 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
3B
Skull Crusher
3 Sets
8-12 Reps
@9
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5A
Wrist Curls
3 Sets
AMRAP
@10
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 6
1A
Squat (Barbell)
5 Sets
8-12 Reps
@8
1B
Neck Flexion
4 Sets
10-15 Reps
@8
2A
Deadlift (Barbell)
4 Sets
8-12 Reps
@8
2B
Neck Extension
4 Sets
10-15 Reps
@8
3A
Leg Extension
3 Sets
12-18 Reps
@10
3B
Leg Curl
3 Sets
12-18 Reps
@10
4
Standing Calf Raise
3 Sets
12-18 Reps
@9
Day 1
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
1B
Lat Pulldown
4 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
2B
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
@9
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Face Pull
3 Sets
8-12 Reps
@9
4
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
Day 2
1A
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@9
1B
Shrug (Barbell)
4 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
3B
Skull Crusher
3 Sets
8-12 Reps
@9
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5A
Wrist Curls
3 Sets
AMRAP
@10
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 3
1A
Squat (Barbell)
5 Sets
8-12 Reps
@8
1B
Neck Flexion
4 Sets
10-15 Reps
@8
2A
Deadlift (Barbell)
4 Sets
8-12 Reps
@8
2B
Neck Extension
4 Sets
10-15 Reps
@8
3A
Leg Extension
3 Sets
12-18 Reps
@10
3B
Leg Curl
3 Sets
12-18 Reps
@10
4
Standing Calf Raise
3 Sets
12-18 Reps
@9
Day 4
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
1B
Lat Pulldown
4 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
2B
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
@9
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Face Pull
3 Sets
8-12 Reps
@9
4
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
Day 5
1A
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@9
1B
Shrug (Barbell)
4 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
3B
Skull Crusher
3 Sets
8-12 Reps
@9
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5A
Wrist Curls
3 Sets
AMRAP
@10
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 6
1A
Squat (Barbell)
5 Sets
8-12 Reps
@8
1B
Neck Flexion
4 Sets
10-15 Reps
@8
2A
Deadlift (Barbell)
4 Sets
8-12 Reps
@8
2B
Neck Extension
4 Sets
10-15 Reps
@8
3A
Leg Extension
3 Sets
12-18 Reps
@10
3B
Leg Curl
3 Sets
12-18 Reps
@10
4
Standing Calf Raise
3 Sets
12-18 Reps
@9
Day 1
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
1B
Lat Pulldown
4 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
2B
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
@9
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Face Pull
3 Sets
8-12 Reps
@9
4
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
Day 2
1A
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@9
1B
Shrug (Barbell)
4 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
3B
Skull Crusher
3 Sets
8-12 Reps
@9
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5A
Wrist Curls
3 Sets
AMRAP
@10
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 3
1A
Squat (Barbell)
5 Sets
8-12 Reps
@8
1B
Neck Flexion
4 Sets
10-15 Reps
@8
2A
Deadlift (Barbell)
4 Sets
8-12 Reps
@8
2B
Neck Extension
4 Sets
10-15 Reps
@8
3A
Leg Extension
3 Sets
12-18 Reps
@10
3B
Leg Curl
3 Sets
12-18 Reps
@10
4
Standing Calf Raise
3 Sets
12-18 Reps
@9
Day 4
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
1B
Lat Pulldown
4 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
2B
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
@9
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Face Pull
3 Sets
8-12 Reps
@9
4
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
Day 5
1A
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@9
1B
Shrug (Barbell)
4 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
3B
Skull Crusher
3 Sets
8-12 Reps
@9
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5A
Wrist Curls
3 Sets
AMRAP
@10
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 6
1A
Squat (Barbell)
5 Sets
8-12 Reps
@8
1B
Neck Flexion
4 Sets
10-15 Reps
@8
2A
Deadlift (Barbell)
4 Sets
8-12 Reps
@8
2B
Neck Extension
4 Sets
10-15 Reps
@8
3A
Leg Extension
3 Sets
12-18 Reps
@10
3B
Leg Curl
3 Sets
12-18 Reps
@10
4
Standing Calf Raise
3 Sets
12-18 Reps
@9
Day 1
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
1B
Lat Pulldown
4 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
2B
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
@9
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Face Pull
3 Sets
8-12 Reps
@9
4
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
Day 2
1A
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@9
1B
Shrug (Barbell)
4 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
3B
Skull Crusher
3 Sets
8-12 Reps
@9
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5A
Wrist Curls
3 Sets
AMRAP
@10
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 3
1A
Squat (Barbell)
5 Sets
8-12 Reps
@8
1B
Neck Flexion
4 Sets
10-15 Reps
@8
2A
Deadlift (Barbell)
4 Sets
8-12 Reps
@8
2B
Neck Extension
4 Sets
10-15 Reps
@8
3A
Leg Extension
3 Sets
12-18 Reps
@10
3B
Leg Curl
3 Sets
12-18 Reps
@10
4
Standing Calf Raise
3 Sets
12-18 Reps
@9
Day 4
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
1B
Lat Pulldown
4 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
2B
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
@9
3A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3B
Face Pull
3 Sets
8-12 Reps
@9
4
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
Day 5
1A
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@9
1B
Shrug (Barbell)
4 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
3B
Skull Crusher
3 Sets
8-12 Reps
@9
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5A
Wrist Curls
3 Sets
AMRAP
@10
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 6
1A
Squat (Barbell)
5 Sets
8-12 Reps
@8
1B
Neck Flexion
4 Sets
10-15 Reps
@8
2A
Deadlift (Barbell)
4 Sets
8-12 Reps
@8
2B
Neck Extension
4 Sets
10-15 Reps
@8
3A
Leg Extension
3 Sets
12-18 Reps
@10
3B
Leg Curl
3 Sets
12-18 Reps
@10
4
Standing Calf Raise
3 Sets
12-18 Reps
@9