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Push pull miscellaneous

by Sam H.

Program Description

**Push Pull Miscellaneous** is a comprehensive 6-week workout program designed to sculpt your physique through a balanced push-pull training approach. With 36 sessions spread across the weeks, you'll engage in a variety of exercises targeting all major muscle groups, including the chest, back, legs, and arms. This program is suitable for all fitness levels, from novice to advanced, and requires minimal equipment, making it perfect for at-home training. Get ready to challenge yourself and see significant gains in strength and muscle definition!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 27, 2026 06:40
  • Last Edited
    Feb 27, 2026 07:05
Muscle Engagement
Front
Back
MuscleSet
Front Delts
9.5%
Glutes
9.5%
Hamstrings
9.5%
Triceps
8.7%
Abs
8.3%
Middle Delts
6.2%
Upper Back
6.2%
Quadriceps
5.8%
Biceps
5.8%
Chest
5%
Lats
5%
Forearms
5%
Lower Back
4.5%
Rear Delts
4.1%
Neck
4.1%
Calves
1.7%
Adductors
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Split Squat (Dumbbell)
1
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
High Bar Squat (Barbell)
2
5-8 reps
-
5
Overhead Press (Dumbbell)
1
5-10 reps
-
6
Sissy Squat (Weighted)
3
8-12 reps
-
7
Behind-the-Neck Press (Barbell)
1
8-12 reps
-
8
Half Moons
3
12-18 reps
-
9
Lateral Raise (Dumbbell)
3
15-25 reps
-
10
Overhead Tricep Extension
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Split Squat (Dumbbell)
1
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
High Bar Squat (Barbell)
2
5-8 reps
-
5
Overhead Press (Dumbbell)
1
5-10 reps
-
6
Sissy Squat (Weighted)
3
8-12 reps
-
7
Behind-the-Neck Press (Barbell)
1
8-12 reps
-
8
Half Moons
3
12-18 reps
-
9
Lateral Raise (Dumbbell)
3
15-25 reps
-
10
Overhead Tricep Extension
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Split Squat (Dumbbell)
1
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
High Bar Squat (Barbell)
2
5-8 reps
-
5
Overhead Press (Dumbbell)
1
5-10 reps
-
6
Sissy Squat (Weighted)
3
8-12 reps
-
7
Behind-the-Neck Press (Barbell)
1
8-12 reps
-
8
Half Moons
3
12-18 reps
-
9
Lateral Raise (Dumbbell)
3
15-25 reps
-
10
Overhead Tricep Extension
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Split Squat (Dumbbell)
1
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
High Bar Squat (Barbell)
2
5-8 reps
-
5
Overhead Press (Dumbbell)
1
5-10 reps
-
6
Sissy Squat (Weighted)
3
8-12 reps
-
7
Behind-the-Neck Press (Barbell)
1
8-12 reps
-
8
Half Moons
3
12-18 reps
-
9
Lateral Raise (Dumbbell)
3
15-25 reps
-
10
Overhead Tricep Extension
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Split Squat (Dumbbell)
1
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
High Bar Squat (Barbell)
2
5-8 reps
-
5
Overhead Press (Dumbbell)
1
5-10 reps
-
6
Sissy Squat (Weighted)
3
8-12 reps
-
7
Behind-the-Neck Press (Barbell)
1
8-12 reps
-
8
Half Moons
3
12-18 reps
-
9
Lateral Raise (Dumbbell)
3
15-25 reps
-
10
Overhead Tricep Extension
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Split Squat (Dumbbell)
1
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
High Bar Squat (Barbell)
2
5-8 reps
-
5
Overhead Press (Dumbbell)
1
5-10 reps
-
6
Sissy Squat (Weighted)
3
8-12 reps
-
7
Behind-the-Neck Press (Barbell)
1
8-12 reps
-
8
Half Moons
3
12-18 reps
-
9
Lateral Raise (Dumbbell)
3
15-25 reps
-
10
Overhead Tricep Extension
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-7 reps
-
2
Single Leg Hip Thrust
2
8-12 reps
-
3
Jefferson curl
2
6-12 reps
-
4
Pullover (Dumbbell)
2
15-25 reps
-
5
Walking Lunge (Dumbbell)
1
6-12 reps
-
6
Shrug (Barbell)
2
11-25 reps
-
7
Nordic Curl
2
4-6 reps
-
8
Helms Row
2
10-15 reps
-
9
Lying Bicep Curls
3
10-15 reps
-
10
Lying Rear Lateral Raise
3
15-25 reps
-
11
Lying Hammer Curls
3
12-18 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-7 reps
-
2
Single Leg Hip Thrust
2
8-12 reps
-
3
Jefferson curl
2
6-12 reps
-
4
Pullover (Dumbbell)
2
15-25 reps
-
5
Walking Lunge (Dumbbell)
1
6-12 reps
-
6
Shrug (Barbell)
2
11-25 reps
-
7
Nordic Curl
2
4-6 reps
-
8
Helms Row
2
10-15 reps
-
9
Lying Bicep Curls
3
10-15 reps
-
10
Lying Rear Lateral Raise
3
15-25 reps
-
11
Lying Hammer Curls
3
12-18 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-7 reps
-
2
Single Leg Hip Thrust
2
8-12 reps
-
3
Jefferson curl
2
6-12 reps
-
4
Pullover (Dumbbell)
2
15-25 reps
-
5
Walking Lunge (Dumbbell)
1
6-12 reps
-
6
Shrug (Barbell)
2
11-25 reps
-
7
Nordic Curl
2
4-6 reps
-
8
Helms Row
2
10-15 reps
-
9
Lying Bicep Curls
3
10-15 reps
-
10
Lying Rear Lateral Raise
3
15-25 reps
-
11
Lying Hammer Curls
3
12-18 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-7 reps
-
2
Single Leg Hip Thrust
2
8-12 reps
-
3
Jefferson curl
2
6-12 reps
-
4
Pullover (Dumbbell)
2
15-25 reps
-
5
Walking Lunge (Dumbbell)
1
6-12 reps
-
6
Shrug (Barbell)
2
11-25 reps
-
7
Nordic Curl
2
4-6 reps
-
8
Helms Row
2
10-15 reps
-
9
Lying Bicep Curls
3
10-15 reps
-
10
Lying Rear Lateral Raise
3
15-25 reps
-
11
Lying Hammer Curls
3
12-18 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-7 reps
-
2
Single Leg Hip Thrust
2
8-12 reps
-
3
Jefferson curl
2
6-12 reps
-
4
Pullover (Dumbbell)
2
15-25 reps
-
5
Walking Lunge (Dumbbell)
1
6-12 reps
-
6
Shrug (Barbell)
2
11-25 reps
-
7
Nordic Curl
2
4-6 reps
-
8
Helms Row
2
10-15 reps
-
9
Lying Bicep Curls
3
10-15 reps
-
10
Lying Rear Lateral Raise
3
15-25 reps
-
11
Lying Hammer Curls
3
12-18 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-7 reps
-
2
Single Leg Hip Thrust
2
8-12 reps
-
3
Jefferson curl
2
6-12 reps
-
4
Pullover (Dumbbell)
2
15-25 reps
-
5
Walking Lunge (Dumbbell)
1
6-12 reps
-
6
Shrug (Barbell)
2
11-25 reps
-
7
Nordic Curl
2
4-6 reps
-
8
Helms Row
2
10-15 reps
-
9
Lying Bicep Curls
3
10-15 reps
-
10
Lying Rear Lateral Raise
3
15-25 reps
-
11
Lying Hammer Curls
3
12-18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
17-25 reps
-
2
Decline Sit Up (Weighted)
2
10-25 reps
-
3
Reverse Wrist Curl (Barbell)
3
17-25 reps
-
4
Seated Side Bend
2
10-20 reps
-
5
Neck Curl
3
15-25 reps
-
6
Neck Extension
2
15-25 reps
-
7
Single Leg Calf Raise (Weighted)
2
8-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
17-25 reps
-
2
Decline Sit Up (Weighted)
2
10-25 reps
-
3
Reverse Wrist Curl (Barbell)
3
17-25 reps
-
4
Seated Side Bend
2
10-20 reps
-
5
Neck Curl
3
15-25 reps
-
6
Neck Extension
2
15-25 reps
-
7
Single Leg Calf Raise (Weighted)
2
8-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
17-25 reps
-
2
Decline Sit Up (Weighted)
2
10-25 reps
-
3
Reverse Wrist Curl (Barbell)
3
17-25 reps
-
4
Seated Side Bend
2
10-20 reps
-
5
Neck Curl
3
15-25 reps
-
6
Neck Extension
2
15-25 reps
-
7
Single Leg Calf Raise (Weighted)
2
8-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
17-25 reps
-
2
Decline Sit Up (Weighted)
2
10-25 reps
-
3
Reverse Wrist Curl (Barbell)
3
17-25 reps
-
4
Seated Side Bend
2
10-20 reps
-
5
Neck Curl
3
15-25 reps
-
6
Neck Extension
2
15-25 reps
-
7
Single Leg Calf Raise (Weighted)
2
8-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
17-25 reps
-
2
Decline Sit Up (Weighted)
2
10-25 reps
-
3
Reverse Wrist Curl (Barbell)
3
17-25 reps
-
4
Seated Side Bend
2
10-20 reps
-
5
Neck Curl
3
15-25 reps
-
6
Neck Extension
2
15-25 reps
-
7
Single Leg Calf Raise (Weighted)
2
8-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
17-25 reps
-
2
Decline Sit Up (Weighted)
2
10-25 reps
-
3
Reverse Wrist Curl (Barbell)
3
17-25 reps
-
4
Seated Side Bend
2
10-20 reps
-
5
Neck Curl
3
15-25 reps
-
6
Neck Extension
2
15-25 reps
-
7
Single Leg Calf Raise (Weighted)
2
8-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Split Squat (Dumbbell)
1
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
High Bar Squat (Barbell)
2
5-8 reps
-
5
Overhead Press (Dumbbell)
1
5-10 reps
-
6
Sissy Squat (Weighted)
3
8-12 reps
-
7
Behind-the-Neck Press (Barbell)
1
8-12 reps
-
8
Half Moons
3
12-18 reps
-
9
Lateral Raise (Dumbbell)
3
15-25 reps
-
10
Overhead Tricep Extension
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Split Squat (Dumbbell)
1
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
High Bar Squat (Barbell)
2
5-8 reps
-
5
Overhead Press (Dumbbell)
1
5-10 reps
-
6
Sissy Squat (Weighted)
3
8-12 reps
-
7
Behind-the-Neck Press (Barbell)
1
8-12 reps
-
8
Half Moons
3
12-18 reps
-
9
Lateral Raise (Dumbbell)
3
15-25 reps
-
10
Overhead Tricep Extension
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Split Squat (Dumbbell)
1
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
High Bar Squat (Barbell)
2
5-8 reps
-
5
Overhead Press (Dumbbell)
1
5-10 reps
-
6
Sissy Squat (Weighted)
3
8-12 reps
-
7
Behind-the-Neck Press (Barbell)
1
8-12 reps
-
8
Half Moons
3
12-18 reps
-
9
Lateral Raise (Dumbbell)
3
15-25 reps
-
10
Overhead Tricep Extension
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Split Squat (Dumbbell)
1
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
High Bar Squat (Barbell)
2
5-8 reps
-
5
Overhead Press (Dumbbell)
1
5-10 reps
-
6
Sissy Squat (Weighted)
3
8-12 reps
-
7
Behind-the-Neck Press (Barbell)
1
8-12 reps
-
8
Half Moons
3
12-18 reps
-
9
Lateral Raise (Dumbbell)
3
15-25 reps
-
10
Overhead Tricep Extension
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Split Squat (Dumbbell)
1
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
High Bar Squat (Barbell)
2
5-8 reps
-
5
Overhead Press (Dumbbell)
1
5-10 reps
-
6
Sissy Squat (Weighted)
3
8-12 reps
-
7
Behind-the-Neck Press (Barbell)
1
8-12 reps
-
8
Half Moons
3
12-18 reps
-
9
Lateral Raise (Dumbbell)
3
15-25 reps
-
10
Overhead Tricep Extension
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-7 reps
-
2
Split Squat (Dumbbell)
1
10-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
High Bar Squat (Barbell)
2
5-8 reps
-
5
Overhead Press (Dumbbell)
1
5-10 reps
-
6
Sissy Squat (Weighted)
3
8-12 reps
-
7
Behind-the-Neck Press (Barbell)
1
8-12 reps
-
8
Half Moons
3
12-18 reps
-
9
Lateral Raise (Dumbbell)
3
15-25 reps
-
10
Overhead Tricep Extension
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-7 reps
-
2
Single Leg Hip Thrust
2
8-12 reps
-
3
Jefferson curl
2
6-12 reps
-
4
Pullover (Dumbbell)
2
15-25 reps
-
5
Walking Lunge (Dumbbell)
1
6-12 reps
-
6
Shrug (Barbell)
2
11-25 reps
-
7
Nordic Curl
2
4-6 reps
-
8
Helms Row
2
10-15 reps
-
9
Lying Bicep Curls
3
10-15 reps
-
10
Lying Rear Lateral Raise
3
15-25 reps
-
11
Lying Hammer Curls
3
12-18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-7 reps
-
2
Single Leg Hip Thrust
2
8-12 reps
-
3
Jefferson curl
2
6-12 reps
-
4
Pullover (Dumbbell)
2
15-25 reps
-
5
Walking Lunge (Dumbbell)
1
6-12 reps
-
6
Shrug (Barbell)
2
11-25 reps
-
7
Nordic Curl
2
4-6 reps
-
8
Helms Row
2
10-15 reps
-
9
Lying Bicep Curls
3
10-15 reps
-
10
Lying Rear Lateral Raise
3
15-25 reps
-
11
Lying Hammer Curls
3
12-18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-7 reps
-
2
Single Leg Hip Thrust
2
8-12 reps
-
3
Jefferson curl
2
6-12 reps
-
4
Pullover (Dumbbell)
2
15-25 reps
-
5
Walking Lunge (Dumbbell)
1
6-12 reps
-
6
Shrug (Barbell)
2
11-25 reps
-
7
Nordic Curl
2
4-6 reps
-
8
Helms Row
2
10-15 reps
-
9
Lying Bicep Curls
3
10-15 reps
-
10
Lying Rear Lateral Raise
3
15-25 reps
-
11
Lying Hammer Curls
3
12-18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-7 reps
-
2
Single Leg Hip Thrust
2
8-12 reps
-
3
Jefferson curl
2
6-12 reps
-
4
Pullover (Dumbbell)
2
15-25 reps
-
5
Walking Lunge (Dumbbell)
1
6-12 reps
-
6
Shrug (Barbell)
2
11-25 reps
-
7
Nordic Curl
2
4-6 reps
-
8
Helms Row
2
10-15 reps
-
9
Lying Bicep Curls
3
10-15 reps
-
10
Lying Rear Lateral Raise
3
15-25 reps
-
11
Lying Hammer Curls
3
12-18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-7 reps
-
2
Single Leg Hip Thrust
2
8-12 reps
-
3
Jefferson curl
2
6-12 reps
-
4
Pullover (Dumbbell)
2
15-25 reps
-
5
Walking Lunge (Dumbbell)
1
6-12 reps
-
6
Shrug (Barbell)
2
11-25 reps
-
7
Nordic Curl
2
4-6 reps
-
8
Helms Row
2
10-15 reps
-
9
Lying Bicep Curls
3
10-15 reps
-
10
Lying Rear Lateral Raise
3
15-25 reps
-
11
Lying Hammer Curls
3
12-18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-7 reps
-
2
Single Leg Hip Thrust
2
8-12 reps
-
3
Jefferson curl
2
6-12 reps
-
4
Pullover (Dumbbell)
2
15-25 reps
-
5
Walking Lunge (Dumbbell)
1
6-12 reps
-
6
Shrug (Barbell)
2
11-25 reps
-
7
Nordic Curl
2
4-6 reps
-
8
Helms Row
2
10-15 reps
-
9
Lying Bicep Curls
3
10-15 reps
-
10
Lying Rear Lateral Raise
3
15-25 reps
-
11
Lying Hammer Curls
3
12-18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
17-25 reps
-
2
Decline Sit Up (Weighted)
2
10-25 reps
-
3
Reverse Wrist Curl (Barbell)
3
17-25 reps
-
4
Seated Side Bend
2
10-20 reps
-
5
Neck Curl
3
15-25 reps
-
6
Neck Extension
2
15-25 reps
-
7
Single Leg Calf Raise (Weighted)
2
8-25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
17-25 reps
-
2
Decline Sit Up (Weighted)
2
10-25 reps
-
3
Reverse Wrist Curl (Barbell)
3
17-25 reps
-
4
Seated Side Bend
2
10-20 reps
-
5
Neck Curl
3
15-25 reps
-
6
Neck Extension
2
15-25 reps
-
7
Single Leg Calf Raise (Weighted)
2
8-25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
17-25 reps
-
2
Decline Sit Up (Weighted)
2
10-25 reps
-
3
Reverse Wrist Curl (Barbell)
3
17-25 reps
-
4
Seated Side Bend
2
10-20 reps
-
5
Neck Curl
3
15-25 reps
-
6
Neck Extension
2
15-25 reps
-
7
Single Leg Calf Raise (Weighted)
2
8-25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
17-25 reps
-
2
Decline Sit Up (Weighted)
2
10-25 reps
-
3
Reverse Wrist Curl (Barbell)
3
17-25 reps
-
4
Seated Side Bend
2
10-20 reps
-
5
Neck Curl
3
15-25 reps
-
6
Neck Extension
2
15-25 reps
-
7
Single Leg Calf Raise (Weighted)
2
8-25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
17-25 reps
-
2
Decline Sit Up (Weighted)
2
10-25 reps
-
3
Reverse Wrist Curl (Barbell)
3
17-25 reps
-
4
Seated Side Bend
2
10-20 reps
-
5
Neck Curl
3
15-25 reps
-
6
Neck Extension
2
15-25 reps
-
7
Single Leg Calf Raise (Weighted)
2
8-25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
17-25 reps
-
2
Decline Sit Up (Weighted)
2
10-25 reps
-
3
Reverse Wrist Curl (Barbell)
3
17-25 reps
-
4
Seated Side Bend
2
10-20 reps
-
5
Neck Curl
3
15-25 reps
-
6
Neck Extension
2
15-25 reps
-
7
Single Leg Calf Raise (Weighted)
2
8-25 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4-7 Reps
-
2
Split Squat (Dumbbell)
1 Set
10-15 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
High Bar Squat (Barbell)
2 Sets
5-8 Reps
-
5
Overhead Press (Dumbbell)
1 Set
5-10 Reps
-
6
Sissy Squat (Weighted)
3 Sets
8-12 Reps
-
7
Behind-the-Neck Press (Barbell)
1 Set
8-12 Reps
-
8
Half Moons
3 Sets
12-18 Reps
-
9
Lateral Raise (Dumbbell)
3 Sets
15-25 Reps
-
10
Overhead Tricep Extension
4 Sets
8-15 Reps
-
Day 2
1
Pull-Up (Weighted)
2 Sets
4-7 Reps
-
2
Single Leg Hip Thrust
2 Sets
8-12 Reps
-
3
Jefferson curl
2 Sets
6-12 Reps
-
4
Pullover (Dumbbell)
2 Sets
15-25 Reps
-
5
Walking Lunge (Dumbbell)
1 Set
6-12 Reps
-
6
Shrug (Barbell)
2 Sets
11-25 Reps
-
7
Nordic Curl
2 Sets
4-6 Reps
-
8
Helms Row
2 Sets
10-15 Reps
-
9
Lying Bicep Curls
3 Sets
10-15 Reps
-
10
Lying Rear Lateral Raise
3 Sets
15-25 Reps
-
11
Lying Hammer Curls
3 Sets
12-18 Reps
-
Day 3
1
Wrist Curls
3 Sets
17-25 Reps
-
2
Decline Sit Up (Weighted)
2 Sets
10-25 Reps
-
3
Reverse Wrist Curl (Barbell)
3 Sets
17-25 Reps
-
4
Seated Side Bend
2 Sets
10-20 Reps
-
5
Neck Curl
3 Sets
15-25 Reps
-
6
Neck Extension
2 Sets
15-25 Reps
-
7
Single Leg Calf Raise (Weighted)
2 Sets
8-25 Reps
-
Day 4
1
Bench Press (Barbell)
2 Sets
4-7 Reps
-
2
Split Squat (Dumbbell)
1 Set
10-15 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
High Bar Squat (Barbell)
2 Sets
5-8 Reps
-
5
Overhead Press (Dumbbell)
1 Set
5-10 Reps
-
6
Sissy Squat (Weighted)
3 Sets
8-12 Reps
-
7
Behind-the-Neck Press (Barbell)
1 Set
8-12 Reps
-
8
Half Moons
3 Sets
12-18 Reps
-
9
Lateral Raise (Dumbbell)
3 Sets
15-25 Reps
-
10
Overhead Tricep Extension
4 Sets
8-15 Reps
-
Day 5
1
Pull-Up (Weighted)
2 Sets
4-7 Reps
-
2
Single Leg Hip Thrust
2 Sets
8-12 Reps
-
3
Jefferson curl
2 Sets
6-12 Reps
-
4
Pullover (Dumbbell)
2 Sets
15-25 Reps
-
5
Walking Lunge (Dumbbell)
1 Set
6-12 Reps
-
6
Shrug (Barbell)
2 Sets
11-25 Reps
-
7
Nordic Curl
2 Sets
4-6 Reps
-
8
Helms Row
2 Sets
10-15 Reps
-
9
Lying Bicep Curls
3 Sets
10-15 Reps
-
10
Lying Rear Lateral Raise
3 Sets
15-25 Reps
-
11
Lying Hammer Curls
3 Sets
12-18 Reps
-
Day 6
1
Wrist Curls
3 Sets
17-25 Reps
-
2
Decline Sit Up (Weighted)
2 Sets
10-25 Reps
-
3
Reverse Wrist Curl (Barbell)
3 Sets
17-25 Reps
-
4
Seated Side Bend
2 Sets
10-20 Reps
-
5
Neck Curl
3 Sets
15-25 Reps
-
6
Neck Extension
2 Sets
15-25 Reps
-
7
Single Leg Calf Raise (Weighted)
2 Sets
8-25 Reps
-