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Big limbs💪🏽
by Allan R.
6 athletes joined
Program Description
Build up those arms and legs while still training your torso. A lot of guys start off by focusing on big lifts and their arms, calves, mid and rear delts start lagging behind. This split will keep your progress on upper body compound lifts while growing your limbs. Finish every session with 20-30 minutes of low intensity cardio such as stairs or 30 minutes of 12 incline at 3mph on treadmill Do this right before moving on to a tactical focused program that involves mainly compound lifts and cardio. This program is for either torso dominant lifters or guys looking to bodybuilding right before they get into military or tactical fitness as those programs often don’t include arm or accessories.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 01, 2024 10:16
Last Edited
May 07, 2024 10:43
down_app
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2
Leg Curl
2 Sets
12-15 Reps
3
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
4
Tricep Extension (Cable)
3 Sets
10-15 Reps
5
Upright Row (Cable)
3 Sets
10-15 Reps
6
Face Pull
3 Sets
10-15 Reps
7
Standing Calf Raise
3 Sets
10-15 Reps
8
Farmer's Walk (Weighted)
2 Sets
1 mins
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Push Up
3 Sets
25 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Hanging Leg Raise
3 Sets
15 Reps
6
Neck Curl
3 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
3
Walking Lunge
3 Sets
8-10 Reps
4
Lying Leg Curl
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
3
Dip (Weighted)
3 Sets
6-8 Reps
4
Seal Row
3 Sets
8-10 Reps
5
Plank
3 Sets
2 mins
6
Neck Extension
3 Sets
15 Reps
Day 5
1
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4
Front Squat (Barbell)
3 Sets
6-8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Reverse Pec Deck
1 Set
8-12 Reps
7
Seated Calf Raise
3 Sets
15-20 Reps
8
Dead Hang
3 Sets
2 mins
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2
Leg Curl
2 Sets
12-15 Reps
3
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
4
Tricep Extension (Cable)
3 Sets
10-15 Reps
5
Upright Row (Cable)
3 Sets
10-15 Reps
6
Face Pull
3 Sets
10-15 Reps
7
Standing Calf Raise
3 Sets
10-15 Reps
8
Farmer's Walk (Weighted)
2 Sets
1 mins
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Push Up
3 Sets
25 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Hanging Leg Raise
3 Sets
15 Reps
6
Neck Curl
3 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
3
Walking Lunge
3 Sets
8-10 Reps
4
Lying Leg Curl
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
3
Dip (Weighted)
3 Sets
6-8 Reps
4
Seal Row
3 Sets
8-10 Reps
5
Plank
3 Sets
2 mins
6
Neck Extension
3 Sets
15 Reps
Day 5
1
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4
Front Squat (Barbell)
3 Sets
6-8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Reverse Pec Deck
1 Set
8-12 Reps
7
Seated Calf Raise
3 Sets
15-20 Reps
8
Dead Hang
3 Sets
2 mins
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2
Leg Curl
2 Sets
12-15 Reps
3
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
4
Tricep Extension (Cable)
3 Sets
10-15 Reps
5
Upright Row (Cable)
3 Sets
10-15 Reps
6
Face Pull
3 Sets
10-15 Reps
7
Standing Calf Raise
3 Sets
10-15 Reps
8
Farmer's Walk (Weighted)
2 Sets
1 mins
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Push Up
3 Sets
25 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Hanging Leg Raise
3 Sets
15 Reps
6
Neck Curl
3 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
3
Walking Lunge
3 Sets
8-10 Reps
4
Lying Leg Curl
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
3
Dip (Weighted)
3 Sets
6-8 Reps
4
Seal Row
3 Sets
8-10 Reps
5
Plank
3 Sets
2 mins
6
Neck Extension
3 Sets
15 Reps
Day 5
1
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4
Front Squat (Barbell)
3 Sets
6-8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Reverse Pec Deck
1 Set
8-12 Reps
7
Seated Calf Raise
3 Sets
15-20 Reps
8
Dead Hang
3 Sets
2 mins
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2
Leg Curl
2 Sets
12-15 Reps
3
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
4
Tricep Extension (Cable)
3 Sets
10-15 Reps
5
Upright Row (Cable)
3 Sets
10-15 Reps
6
Face Pull
3 Sets
10-15 Reps
7
Standing Calf Raise
3 Sets
10-15 Reps
8
Farmer's Walk (Weighted)
2 Sets
1 mins
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Push Up
3 Sets
25 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Hanging Leg Raise
3 Sets
15 Reps
6
Neck Curl
3 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
3
Walking Lunge
3 Sets
8-10 Reps
4
Lying Leg Curl
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
3
Dip (Weighted)
3 Sets
6-8 Reps
4
Seal Row
3 Sets
8-10 Reps
5
Plank
3 Sets
2 mins
6
Neck Extension
3 Sets
15 Reps
Day 5
1
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4
Front Squat (Barbell)
3 Sets
6-8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Reverse Pec Deck
1 Set
8-12 Reps
7
Seated Calf Raise
3 Sets
15-20 Reps
8
Dead Hang
3 Sets
2 mins
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2
Leg Curl
2 Sets
12-15 Reps
3
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
4
Tricep Extension (Cable)
3 Sets
10-15 Reps
5
Upright Row (Cable)
3 Sets
10-15 Reps
6
Face Pull
3 Sets
10-15 Reps
7
Standing Calf Raise
3 Sets
10-15 Reps
8
Farmer's Walk (Weighted)
2 Sets
1 mins
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Push Up
3 Sets
25 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Hanging Leg Raise
3 Sets
15 Reps
6
Neck Curl
3 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
3
Walking Lunge
3 Sets
8-10 Reps
4
Lying Leg Curl
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
3
Dip (Weighted)
3 Sets
6-8 Reps
4
Seal Row
3 Sets
8-10 Reps
5
Plank
3 Sets
2 mins
6
Neck Extension
3 Sets
15 Reps
Day 5
1
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4
Front Squat (Barbell)
3 Sets
6-8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Reverse Pec Deck
1 Set
8-12 Reps
7
Seated Calf Raise
3 Sets
15-20 Reps
8
Dead Hang
3 Sets
2 mins
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2
Leg Curl
2 Sets
12-15 Reps
3
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
4
Tricep Extension (Cable)
3 Sets
10-15 Reps
5
Upright Row (Cable)
3 Sets
10-15 Reps
6
Face Pull
3 Sets
10-15 Reps
7
Standing Calf Raise
3 Sets
10-15 Reps
8
Farmer's Walk (Weighted)
2 Sets
1 mins
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Push Up
3 Sets
25 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Hanging Leg Raise
3 Sets
15 Reps
6
Neck Curl
3 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
3
Walking Lunge
3 Sets
8-10 Reps
4
Lying Leg Curl
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
3
Dip (Weighted)
3 Sets
6-8 Reps
4
Seal Row
3 Sets
8-10 Reps
5
Plank
3 Sets
2 mins
6
Neck Extension
3 Sets
15 Reps
Day 5
1
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4
Front Squat (Barbell)
3 Sets
6-8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Reverse Pec Deck
1 Set
8-12 Reps
7
Seated Calf Raise
3 Sets
15-20 Reps
8
Dead Hang
3 Sets
2 mins
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2
Leg Curl
2 Sets
12-15 Reps
3
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
4
Tricep Extension (Cable)
3 Sets
10-15 Reps
5
Upright Row (Cable)
3 Sets
10-15 Reps
6
Face Pull
3 Sets
10-15 Reps
7
Standing Calf Raise
3 Sets
10-15 Reps
8
Farmer's Walk (Weighted)
2 Sets
1 mins
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Push Up
3 Sets
25 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Hanging Leg Raise
3 Sets
15 Reps
6
Neck Curl
3 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
3
Walking Lunge
3 Sets
8-10 Reps
4
Lying Leg Curl
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
3
Dip (Weighted)
3 Sets
6-8 Reps
4
Seal Row
3 Sets
8-10 Reps
5
Plank
3 Sets
2 mins
6
Neck Extension
3 Sets
15 Reps
Day 5
1
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4
Front Squat (Barbell)
3 Sets
6-8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Reverse Pec Deck
1 Set
8-12 Reps
7
Seated Calf Raise
3 Sets
15-20 Reps
8
Dead Hang
3 Sets
2 mins
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2
Leg Curl
2 Sets
12-15 Reps
3
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
4
Tricep Extension (Cable)
3 Sets
10-15 Reps
5
Upright Row (Cable)
3 Sets
10-15 Reps
6
Face Pull
3 Sets
10-15 Reps
7
Standing Calf Raise
3 Sets
10-15 Reps
8
Farmer's Walk (Weighted)
2 Sets
1 mins
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Push Up
3 Sets
25 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Hanging Leg Raise
3 Sets
15 Reps
6
Neck Curl
3 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
3
Walking Lunge
3 Sets
8-10 Reps
4
Lying Leg Curl
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
3
Dip (Weighted)
3 Sets
6-8 Reps
4
Seal Row
3 Sets
8-10 Reps
5
Plank
3 Sets
2 mins
6
Neck Extension
3 Sets
15 Reps
Day 5
1
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4
Front Squat (Barbell)
3 Sets
6-8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Reverse Pec Deck
1 Set
8-12 Reps
7
Seated Calf Raise
3 Sets
15-20 Reps
8
Dead Hang
3 Sets
2 mins
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2
Leg Curl
2 Sets
12-15 Reps
3
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
4
Tricep Extension (Cable)
3 Sets
10-15 Reps
5
Upright Row (Cable)
3 Sets
10-15 Reps
6
Face Pull
3 Sets
10-15 Reps
7
Standing Calf Raise
3 Sets
10-15 Reps
8
Farmer's Walk (Weighted)
2 Sets
1 mins
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Push Up
3 Sets
25 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Hanging Leg Raise
3 Sets
15 Reps
6
Neck Curl
3 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
3
Walking Lunge
3 Sets
8-10 Reps
4
Lying Leg Curl
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
3
Dip (Weighted)
3 Sets
6-8 Reps
4
Seal Row
3 Sets
8-10 Reps
5
Plank
3 Sets
2 mins
6
Neck Extension
3 Sets
15 Reps
Day 5
1
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4
Front Squat (Barbell)
3 Sets
6-8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Reverse Pec Deck
1 Set
8-12 Reps
7
Seated Calf Raise
3 Sets
15-20 Reps
8
Dead Hang
3 Sets
2 mins
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2
Leg Curl
2 Sets
12-15 Reps
3
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
4
Tricep Extension (Cable)
3 Sets
10-15 Reps
5
Upright Row (Cable)
3 Sets
10-15 Reps
6
Face Pull
3 Sets
10-15 Reps
7
Standing Calf Raise
3 Sets
10-15 Reps
8
Farmer's Walk (Weighted)
2 Sets
1 mins
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Push Up
3 Sets
25 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Hanging Leg Raise
3 Sets
15 Reps
6
Neck Curl
3 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
3
Walking Lunge
3 Sets
8-10 Reps
4
Lying Leg Curl
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
3
Dip (Weighted)
3 Sets
6-8 Reps
4
Seal Row
3 Sets
8-10 Reps
5
Plank
3 Sets
2 mins
6
Neck Extension
3 Sets
15 Reps
Day 5
1
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4
Front Squat (Barbell)
3 Sets
6-8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Reverse Pec Deck
1 Set
8-12 Reps
7
Seated Calf Raise
3 Sets
15-20 Reps
8
Dead Hang
3 Sets
2 mins
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2
Leg Curl
2 Sets
12-15 Reps
3
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
4
Tricep Extension (Cable)
3 Sets
10-15 Reps
5
Upright Row (Cable)
3 Sets
10-15 Reps
6
Face Pull
3 Sets
10-15 Reps
7
Standing Calf Raise
3 Sets
10-15 Reps
8
Farmer's Walk (Weighted)
2 Sets
1 mins
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Push Up
3 Sets
25 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Hanging Leg Raise
3 Sets
15 Reps
6
Neck Curl
3 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
3
Walking Lunge
3 Sets
8-10 Reps
4
Lying Leg Curl
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
3
Dip (Weighted)
3 Sets
6-8 Reps
4
Seal Row
3 Sets
8-10 Reps
5
Plank
3 Sets
2 mins
6
Neck Extension
3 Sets
15 Reps
Day 5
1
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4
Front Squat (Barbell)
3 Sets
6-8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Reverse Pec Deck
1 Set
8-12 Reps
7
Seated Calf Raise
3 Sets
15-20 Reps
8
Dead Hang
3 Sets
2 mins
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2
Leg Curl
2 Sets
12-15 Reps
3
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
4
Tricep Extension (Cable)
3 Sets
10-15 Reps
5
Upright Row (Cable)
3 Sets
10-15 Reps
6
Face Pull
3 Sets
10-15 Reps
7
Standing Calf Raise
3 Sets
10-15 Reps
8
Farmer's Walk (Weighted)
2 Sets
1 mins
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Push Up
3 Sets
25 Reps
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
5
Hanging Leg Raise
3 Sets
15 Reps
6
Neck Curl
3 Sets
15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
3
Walking Lunge
3 Sets
8-10 Reps
4
Lying Leg Curl
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
3
Dip (Weighted)
3 Sets
6-8 Reps
4
Seal Row
3 Sets
8-10 Reps
5
Plank
3 Sets
2 mins
6
Neck Extension
3 Sets
15 Reps
Day 5
1
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4
Front Squat (Barbell)
3 Sets
6-8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Reverse Pec Deck
1 Set
8-12 Reps
7
Seated Calf Raise
3 Sets
15-20 Reps
8
Dead Hang
3 Sets
2 mins