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LUNCH BREAK PUSH/PULL/LEGS/PUSH/PULL

by AC From HK

Program Description

Came up with this for me. But if YOU: - Work 9 to 5 - Only have approx 40 to 45 minutes per day in which to train - Are okay with supersets and minimal rest - Wanna get jacked more than strong Then give it a go! *I'm not a coach, a pro, or really even jacked, I just came up with this thing for myself, don't @ me if you think it sucks

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 08, 2025 11:23
  • Last Edited
    May 16, 2025 09:23
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
French Press
4
10 reps
-
1B
Bench Press (Barbell)
4
6 reps
-
2A
Lateral Raise (Dumbbell)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3A
Front Raise
3
12 reps
-
3B
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Dip (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
French Press
4
10 reps
-
1B
Bench Press (Barbell)
4
6 reps
-
2A
Lateral Raise (Dumbbell)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3A
Front Raise
3
12 reps
-
3B
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Dip (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
French Press
4
10 reps
-
1B
Bench Press (Barbell)
4
6 reps
-
2A
Lateral Raise (Dumbbell)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3A
Front Raise
3
12 reps
-
3B
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Dip (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
French Press
4
10 reps
-
1B
Bench Press (Barbell)
4
6 reps
-
2A
Lateral Raise (Dumbbell)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3A
Front Raise
3
12 reps
-
3B
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Dip (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
French Press
4
10 reps
-
1B
Bench Press (Barbell)
4
6 reps
-
2A
Lateral Raise (Dumbbell)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3A
Front Raise
3
12 reps
-
3B
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Dip (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
French Press
4
10 reps
-
1B
Bench Press (Barbell)
4
6 reps
-
2A
Lateral Raise (Dumbbell)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3A
Front Raise
3
12 reps
-
3B
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Dip (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
French Press
4
10 reps
-
1B
Bench Press (Barbell)
4
6 reps
-
2A
Lateral Raise (Dumbbell)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3A
Front Raise
3
12 reps
-
3B
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Dip (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
French Press
4
10 reps
-
1B
Bench Press (Barbell)
4
6 reps
-
2A
Lateral Raise (Dumbbell)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3A
Front Raise
3
12 reps
-
3B
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Dip (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
French Press
4
10 reps
-
1B
Bench Press (Barbell)
4
6 reps
-
2A
Lateral Raise (Dumbbell)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3A
Front Raise
3
12 reps
-
3B
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Dip (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
French Press
4
10 reps
-
1B
Bench Press (Barbell)
4
6 reps
-
2A
Lateral Raise (Dumbbell)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3A
Front Raise
3
12 reps
-
3B
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Dip (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
French Press
4
10 reps
-
1B
Bench Press (Barbell)
4
6 reps
-
2A
Lateral Raise (Dumbbell)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3A
Front Raise
3
12 reps
-
3B
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Dip (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
French Press
4
10 reps
-
1B
Bench Press (Barbell)
4
6 reps
-
2A
Lateral Raise (Dumbbell)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3A
Front Raise
3
12 reps
-
3B
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Dip (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
French Press
4
10 reps
-
1B
Bench Press (Barbell)
4
6 reps
-
2A
Lateral Raise (Dumbbell)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3A
Front Raise
3
12 reps
-
3B
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Dip (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
French Press
4
10 reps
-
1B
Bench Press (Barbell)
4
6 reps
-
2A
Lateral Raise (Dumbbell)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3A
Front Raise
3
12 reps
-
3B
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Dip (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
French Press
4
10 reps
-
1B
Bench Press (Barbell)
4
6 reps
-
2A
Lateral Raise (Dumbbell)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3A
Front Raise
3
12 reps
-
3B
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Dip (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
French Press
4
10 reps
-
1B
Bench Press (Barbell)
4
6 reps
-
2A
Lateral Raise (Dumbbell)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3A
Front Raise
3
12 reps
-
3B
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Dip (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
6 reps
-
1B
Bicep Curl (Dumbbell)
4
10 reps
-
2A
Incline Curl (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Hammer Curl (Dumbbell)
3
6 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
6 reps
-
1B
Bicep Curl (Dumbbell)
4
10 reps
-
2A
Incline Curl (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Hammer Curl (Dumbbell)
3
6 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
6 reps
-
1B
Bicep Curl (Dumbbell)
4
10 reps
-
2A
Incline Curl (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Hammer Curl (Dumbbell)
3
6 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
6 reps
-
1B
Bicep Curl (Dumbbell)
4
10 reps
-
2A
Incline Curl (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Hammer Curl (Dumbbell)
3
6 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
6 reps
-
1B
Bicep Curl (Dumbbell)
4
10 reps
-
2A
Incline Curl (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Hammer Curl (Dumbbell)
3
6 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
6 reps
-
1B
Bicep Curl (Dumbbell)
4
10 reps
-
2A
Incline Curl (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Hammer Curl (Dumbbell)
3
6 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
6 reps
-
1B
Bicep Curl (Dumbbell)
4
10 reps
-
2A
Incline Curl (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Hammer Curl (Dumbbell)
3
6 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
6 reps
-
1B
Bicep Curl (Dumbbell)
4
10 reps
-
2A
Incline Curl (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Hammer Curl (Dumbbell)
3
6 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
6 reps
-
1B
Bicep Curl (Dumbbell)
4
10 reps
-
2A
Incline Curl (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Hammer Curl (Dumbbell)
3
6 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
6 reps
-
1B
Bicep Curl (Dumbbell)
4
10 reps
-
2A
Incline Curl (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Hammer Curl (Dumbbell)
3
6 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
6 reps
-
1B
Bicep Curl (Dumbbell)
4
10 reps
-
2A
Incline Curl (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Hammer Curl (Dumbbell)
3
6 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
6 reps
-
1B
Bicep Curl (Dumbbell)
4
10 reps
-
2A
Incline Curl (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Hammer Curl (Dumbbell)
3
6 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
6 reps
-
1B
Bicep Curl (Dumbbell)
4
10 reps
-
2A
Incline Curl (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Hammer Curl (Dumbbell)
3
6 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
6 reps
-
1B
Bicep Curl (Dumbbell)
4
10 reps
-
2A
Incline Curl (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Hammer Curl (Dumbbell)
3
6 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
6 reps
-
1B
Bicep Curl (Dumbbell)
4
10 reps
-
2A
Incline Curl (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Hammer Curl (Dumbbell)
3
6 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
6 reps
-
1B
Bicep Curl (Dumbbell)
4
10 reps
-
2A
Incline Curl (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Hammer Curl (Dumbbell)
3
6 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Incline Bench Press (Dumbbell)
3
10 reps
-
2A
French Press
3
10 reps
-
2B
Bench Press (Close Grip)
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Incline Bench Press (Dumbbell)
3
10 reps
-
2A
French Press
3
10 reps
-
2B
Bench Press (Close Grip)
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Incline Bench Press (Dumbbell)
3
10 reps
-
2A
French Press
3
10 reps
-
2B
Bench Press (Close Grip)
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Incline Bench Press (Dumbbell)
3
10 reps
-
2A
French Press
3
10 reps
-
2B
Bench Press (Close Grip)
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Incline Bench Press (Dumbbell)
3
10 reps
-
2A
French Press
3
10 reps
-
2B
Bench Press (Close Grip)
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Incline Bench Press (Dumbbell)
3
10 reps
-
2A
French Press
3
10 reps
-
2B
Bench Press (Close Grip)
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Incline Bench Press (Dumbbell)
3
10 reps
-
2A
French Press
3
10 reps
-
2B
Bench Press (Close Grip)
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Incline Bench Press (Dumbbell)
3
10 reps
-
2A
French Press
3
10 reps
-
2B
Bench Press (Close Grip)
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Incline Bench Press (Dumbbell)
3
10 reps
-
2A
French Press
3
10 reps
-
2B
Bench Press (Close Grip)
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Incline Bench Press (Dumbbell)
3
10 reps
-
2A
French Press
3
10 reps
-
2B
Bench Press (Close Grip)
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Incline Bench Press (Dumbbell)
3
10 reps
-
2A
French Press
3
10 reps
-
2B
Bench Press (Close Grip)
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Incline Bench Press (Dumbbell)
3
10 reps
-
2A
French Press
3
10 reps
-
2B
Bench Press (Close Grip)
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Incline Bench Press (Dumbbell)
3
10 reps
-
2A
French Press
3
10 reps
-
2B
Bench Press (Close Grip)
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Incline Bench Press (Dumbbell)
3
10 reps
-
2A
French Press
3
10 reps
-
2B
Bench Press (Close Grip)
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Incline Bench Press (Dumbbell)
3
10 reps
-
2A
French Press
3
10 reps
-
2B
Bench Press (Close Grip)
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Incline Bench Press (Dumbbell)
3
10 reps
-
2A
French Press
3
10 reps
-
2B
Bench Press (Close Grip)
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
15 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
3
12 reps
-
1B
Bicep Curl (Barbell)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
15 reps
-
3B
Bent Over Row (Barbell)
3
10 reps
-
3C
Hammer Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
3
12 reps
-
1B
Bicep Curl (Barbell)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
15 reps
-
3B
Bent Over Row (Barbell)
3
10 reps
-
3C
Hammer Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
3
12 reps
-
1B
Bicep Curl (Barbell)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
15 reps
-
3B
Bent Over Row (Barbell)
3
10 reps
-
3C
Hammer Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
3
12 reps
-
1B
Bicep Curl (Barbell)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
15 reps
-
3B
Bent Over Row (Barbell)
3
10 reps
-
3C
Hammer Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
3
12 reps
-
1B
Bicep Curl (Barbell)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
15 reps
-
3B
Bent Over Row (Barbell)
3
10 reps
-
3C
Hammer Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
3
12 reps
-
1B
Bicep Curl (Barbell)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
15 reps
-
3B
Bent Over Row (Barbell)
3
10 reps
-
3C
Hammer Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
3
12 reps
-
1B
Bicep Curl (Barbell)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
15 reps
-
3B
Bent Over Row (Barbell)
3
10 reps
-
3C
Hammer Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
3
12 reps
-
1B
Bicep Curl (Barbell)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
15 reps
-
3B
Bent Over Row (Barbell)
3
10 reps
-
3C
Hammer Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
3
12 reps
-
1B
Bicep Curl (Barbell)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
15 reps
-
3B
Bent Over Row (Barbell)
3
10 reps
-
3C
Hammer Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
3
12 reps
-
1B
Bicep Curl (Barbell)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
15 reps
-
3B
Bent Over Row (Barbell)
3
10 reps
-
3C
Hammer Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
3
12 reps
-
1B
Bicep Curl (Barbell)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
15 reps
-
3B
Bent Over Row (Barbell)
3
10 reps
-
3C
Hammer Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
3
12 reps
-
1B
Bicep Curl (Barbell)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
15 reps
-
3B
Bent Over Row (Barbell)
3
10 reps
-
3C
Hammer Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
3
12 reps
-
1B
Bicep Curl (Barbell)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
15 reps
-
3B
Bent Over Row (Barbell)
3
10 reps
-
3C
Hammer Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
3
12 reps
-
1B
Bicep Curl (Barbell)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
15 reps
-
3B
Bent Over Row (Barbell)
3
10 reps
-
3C
Hammer Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
3
12 reps
-
1B
Bicep Curl (Barbell)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
15 reps
-
3B
Bent Over Row (Barbell)
3
10 reps
-
3C
Hammer Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
3
12 reps
-
1B
Bicep Curl (Barbell)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
15 reps
-
3B
Bent Over Row (Barbell)
3
10 reps
-
3C
Hammer Curl (Dumbbell)
3
12 reps
-
Week 1
1 / 16 Weeks
Day 1
1A
French Press
4 Sets
10 Reps
-
1B
Bench Press (Barbell)
4 Sets
6 Reps
-
2A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
2B
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
3A
Front Raise
3 Sets
12 Reps
-
3B
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Seated Dip (Machine)
3 Sets
15 Reps
-
Day 2
1A
Bent Over Row (Barbell)
4 Sets
6 Reps
-
1B
Bicep Curl (Dumbbell)
4 Sets
10 Reps
-
2A
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
2B
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
3A
Hammer Curl (Dumbbell)
3 Sets
6 Reps
-
3B
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
3 Reps
1 Reps
10 Reps
-
-
-
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
3 Reps
1 Reps
10 Reps
-
-
-
-
Day 4
1A
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
-
1B
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2A
French Press
3 Sets
10 Reps
-
2B
Bench Press (Close Grip)
3 Sets
10 Reps
-
3A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
3B
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
Day 5
1A
Upright Row (Barbell)
3 Sets
12 Reps
-
1B
Bicep Curl (Barbell)
3 Sets
10 Reps
-
2A
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
2B
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
3A
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
3B
Bent Over Row (Barbell)
3 Sets
10 Reps
-
3C
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-