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
- LevelNovice, Beginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout40 minutes
- CreatedMay 08, 2025 11:23
- Last EditedJun 20, 2025 01:29
Summary
Unlock your potential with the LUNCH BREAK PUSH/PULL/LEGS/PUSH/PULL program, a dynamic 16-week training regimen designed for those who want to maximize their time and results. Comprising five days of strength-biased workouts, this program focuses on compound movements and supersets to build muscle and increase strength efficiently. With a full gym required, you'll engage all major muscle groups while fitting your training into your busy schedule. Get ready to push your limits and transform your physique!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Barbell)
4
6 reps
-
1B
Lateral Raise (Dumbbell)
3
12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2B
Front Raise
3
12 reps
-
3A
French Press
3
10 reps
-
3B
Incline Bench Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Lateral Raise (Dumbbell)
3
12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2B
Front Raise
3
12 reps
-
3A
French Press
3
10 reps
-
3B
Incline Bench Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Lateral Raise (Dumbbell)
3
12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2B
Front Raise
3
12 reps
-
3A
French Press
3
10 reps
-
3B
Incline Bench Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Lateral Raise (Dumbbell)
3
12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2B
Front Raise
3
12 reps
-
3A
French Press
3
10 reps
-
3B
Incline Bench Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Lateral Raise (Dumbbell)
3
12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2B
Front Raise
3
12 reps
-
3A
French Press
3
10 reps
-
3B
Incline Bench Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Lateral Raise (Dumbbell)
3
12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2B
Front Raise
3
12 reps
-
3A
French Press
3
10 reps
-
3B
Incline Bench Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Lateral Raise (Dumbbell)
3
12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2B
Front Raise
3
12 reps
-
3A
French Press
3
10 reps
-
3B
Incline Bench Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Lateral Raise (Dumbbell)
3
12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2B
Front Raise
3
12 reps
-
3A
French Press
3
10 reps
-
3B
Incline Bench Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Lateral Raise (Dumbbell)
3
12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2B
Front Raise
3
12 reps
-
3A
French Press
3
10 reps
-
3B
Incline Bench Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Lateral Raise (Dumbbell)
3
12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2B
Front Raise
3
12 reps
-
3A
French Press
3
10 reps
-
3B
Incline Bench Press (Dumbbell)
3
12 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
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
8 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12 reps
-
3B
Lat Pulldown
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
8 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12 reps
-
3B
Lat Pulldown
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
8 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12 reps
-
3B
Lat Pulldown
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
8 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12 reps
-
3B
Lat Pulldown
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
8 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12 reps
-
3B
Lat Pulldown
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
8 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12 reps
-
3B
Lat Pulldown
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
8 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12 reps
-
3B
Lat Pulldown
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
8 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12 reps
-
3B
Lat Pulldown
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
8 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12 reps
-
3B
Lat Pulldown
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
8 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12 reps
-
3B
Lat Pulldown
3
8 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
Lying Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Lying Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Lying Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Lying Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Lying Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Lying Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Lying Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Lying Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Lying Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Lying Leg Curl
3
12 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
8 reps
-
2A
French Press
3
10 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Bench Press (Close Grip)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
French Press
3
10 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Bench Press (Close Grip)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
French Press
3
10 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Bench Press (Close Grip)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
French Press
3
10 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Bench Press (Close Grip)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
French Press
3
10 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Bench Press (Close Grip)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
French Press
3
10 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Bench Press (Close Grip)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
French Press
3
10 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Bench Press (Close Grip)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
French Press
3
10 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Bench Press (Close Grip)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
French Press
3
10 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Bench Press (Close Grip)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
3
12 reps
-
1B
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
French Press
3
10 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Bench Press (Close Grip)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
15 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 (Dumbbell)
3
10 reps
-
2A
Bent Over Row (Barbell)
3
10 reps
-
2B
Hammer Curl (Dumbbell)
3
12 reps
-
3A
One Arm Bent Over Row
3
10 reps
-
3B
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
3
12 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Bent Over Row (Barbell)
3
10 reps
-
2B
Hammer Curl (Dumbbell)
3
12 reps
-
3A
One Arm Bent Over Row
3
10 reps
-
3B
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
3
12 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Bent Over Row (Barbell)
3
10 reps
-
2B
Hammer Curl (Dumbbell)
3
12 reps
-
3A
One Arm Bent Over Row
3
10 reps
-
3B
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
3
12 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Bent Over Row (Barbell)
3
10 reps
-
2B
Hammer Curl (Dumbbell)
3
12 reps
-
3A
One Arm Bent Over Row
3
10 reps
-
3B
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
3
12 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Bent Over Row (Barbell)
3
10 reps
-
2B
Hammer Curl (Dumbbell)
3
12 reps
-
3A
One Arm Bent Over Row
3
10 reps
-
3B
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
3
12 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Bent Over Row (Barbell)
3
10 reps
-
2B
Hammer Curl (Dumbbell)
3
12 reps
-
3A
One Arm Bent Over Row
3
10 reps
-
3B
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
3
12 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Bent Over Row (Barbell)
3
10 reps
-
2B
Hammer Curl (Dumbbell)
3
12 reps
-
3A
One Arm Bent Over Row
3
10 reps
-
3B
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
3
12 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Bent Over Row (Barbell)
3
10 reps
-
2B
Hammer Curl (Dumbbell)
3
12 reps
-
3A
One Arm Bent Over Row
3
10 reps
-
3B
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
3
12 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Bent Over Row (Barbell)
3
10 reps
-
2B
Hammer Curl (Dumbbell)
3
12 reps
-
3A
One Arm Bent Over Row
3
10 reps
-
3B
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
3
12 reps
-
1B
Bicep Curl (Dumbbell)
3
10 reps
-
2A
Bent Over Row (Barbell)
3
10 reps
-
2B
Hammer Curl (Dumbbell)
3
12 reps
-
3A
One Arm Bent Over Row
3
10 reps
-
3B
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Leg Extension
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Leg Extension
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Leg Extension
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Leg Extension
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Leg Extension
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Leg Extension
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Leg Extension
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Leg Extension
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Leg Extension
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Leg Extension
3
12 reps
-
Week 1
1 / 16 Weeks
Day 1
1A
French Press4 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 Raise3 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 Press3 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
-