logo
BoostcampPNG

Big limbs💪🏽

by Allan R.
8 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
    Aug 22, 2024 06:29
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
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
2
12-15 reps
3
Bicep Curl (EZ Bar)
3
6-8 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Upright Row (Cable)
3
10-15 reps
6
Face Pull
3
10-15 reps
7
Standing Calf Raise
3
10-15 reps
8
Farmer's Walk (Weighted)
2
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
2
12-15 reps
3
Bicep Curl (EZ Bar)
3
6-8 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Upright Row (Cable)
3
10-15 reps
6
Face Pull
3
10-15 reps
7
Standing Calf Raise
3
10-15 reps
8
Farmer's Walk (Weighted)
2
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
2
12-15 reps
3
Bicep Curl (EZ Bar)
3
6-8 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Upright Row (Cable)
3
10-15 reps
6
Face Pull
3
10-15 reps
7
Standing Calf Raise
3
10-15 reps
8
Farmer's Walk (Weighted)
2
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
2
12-15 reps
3
Bicep Curl (EZ Bar)
3
6-8 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Upright Row (Cable)
3
10-15 reps
6
Face Pull
3
10-15 reps
7
Standing Calf Raise
3
10-15 reps
8
Farmer's Walk (Weighted)
2
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
2
12-15 reps
3
Bicep Curl (EZ Bar)
3
6-8 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Upright Row (Cable)
3
10-15 reps
6
Face Pull
3
10-15 reps
7
Standing Calf Raise
3
10-15 reps
8
Farmer's Walk (Weighted)
2
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
2
12-15 reps
3
Bicep Curl (EZ Bar)
3
6-8 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Upright Row (Cable)
3
10-15 reps
6
Face Pull
3
10-15 reps
7
Standing Calf Raise
3
10-15 reps
8
Farmer's Walk (Weighted)
2
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
2
12-15 reps
3
Bicep Curl (EZ Bar)
3
6-8 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Upright Row (Cable)
3
10-15 reps
6
Face Pull
3
10-15 reps
7
Standing Calf Raise
3
10-15 reps
8
Farmer's Walk (Weighted)
2
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
2
12-15 reps
3
Bicep Curl (EZ Bar)
3
6-8 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Upright Row (Cable)
3
10-15 reps
6
Face Pull
3
10-15 reps
7
Standing Calf Raise
3
10-15 reps
8
Farmer's Walk (Weighted)
2
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
2
12-15 reps
3
Bicep Curl (EZ Bar)
3
6-8 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Upright Row (Cable)
3
10-15 reps
6
Face Pull
3
10-15 reps
7
Standing Calf Raise
3
10-15 reps
8
Farmer's Walk (Weighted)
2
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
2
12-15 reps
3
Bicep Curl (EZ Bar)
3
6-8 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Upright Row (Cable)
3
10-15 reps
6
Face Pull
3
10-15 reps
7
Standing Calf Raise
3
10-15 reps
8
Farmer's Walk (Weighted)
2
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
2
12-15 reps
3
Bicep Curl (EZ Bar)
3
6-8 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Upright Row (Cable)
3
10-15 reps
6
Face Pull
3
10-15 reps
7
Standing Calf Raise
3
10-15 reps
8
Farmer's Walk (Weighted)
2
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Leg Curl
2
12-15 reps
3
Bicep Curl (EZ Bar)
3
6-8 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Upright Row (Cable)
3
10-15 reps
6
Face Pull
3
10-15 reps
7
Standing Calf Raise
3
10-15 reps
8
Farmer's Walk (Weighted)
2
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Barbell Row
3
6-10 reps
3
Push Up
3
25 reps
4
Pull-Up (Bodyweight)
3
8-12 reps
5
Hanging Leg Raise
3
15 reps
6
Neck Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Barbell Row
3
6-10 reps
3
Push Up
3
25 reps
4
Pull-Up (Bodyweight)
3
8-12 reps
5
Hanging Leg Raise
3
15 reps
6
Neck Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Barbell Row
3
6-10 reps
3
Push Up
3
25 reps
4
Pull-Up (Bodyweight)
3
8-12 reps
5
Hanging Leg Raise
3
15 reps
6
Neck Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Barbell Row
3
6-10 reps
3
Push Up
3
25 reps
4
Pull-Up (Bodyweight)
3
8-12 reps
5
Hanging Leg Raise
3
15 reps
6
Neck Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Barbell Row
3
6-10 reps
3
Push Up
3
25 reps
4
Pull-Up (Bodyweight)
3
8-12 reps
5
Hanging Leg Raise
3
15 reps
6
Neck Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Barbell Row
3
6-10 reps
3
Push Up
3
25 reps
4
Pull-Up (Bodyweight)
3
8-12 reps
5
Hanging Leg Raise
3
15 reps
6
Neck Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Barbell Row
3
6-10 reps
3
Push Up
3
25 reps
4
Pull-Up (Bodyweight)
3
8-12 reps
5
Hanging Leg Raise
3
15 reps
6
Neck Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Barbell Row
3
6-10 reps
3
Push Up
3
25 reps
4
Pull-Up (Bodyweight)
3
8-12 reps
5
Hanging Leg Raise
3
15 reps
6
Neck Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Barbell Row
3
6-10 reps
3
Push Up
3
25 reps
4
Pull-Up (Bodyweight)
3
8-12 reps
5
Hanging Leg Raise
3
15 reps
6
Neck Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Barbell Row
3
6-10 reps
3
Push Up
3
25 reps
4
Pull-Up (Bodyweight)
3
8-12 reps
5
Hanging Leg Raise
3
15 reps
6
Neck Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Barbell Row
3
6-10 reps
3
Push Up
3
25 reps
4
Pull-Up (Bodyweight)
3
8-12 reps
5
Hanging Leg Raise
3
15 reps
6
Neck Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Barbell Row
3
6-10 reps
3
Push Up
3
25 reps
4
Pull-Up (Bodyweight)
3
8-12 reps
5
Hanging Leg Raise
3
15 reps
6
Neck Curl
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Lateral Raise (Cable)
3
10-15 reps
3
Walking Lunge
3
8-10 reps
4
Lying Leg Curl
3
8 reps
5
Hammer Curl
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Lateral Raise (Cable)
3
10-15 reps
3
Walking Lunge
3
8-10 reps
4
Lying Leg Curl
3
8 reps
5
Hammer Curl
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Lateral Raise (Cable)
3
10-15 reps
3
Walking Lunge
3
8-10 reps
4
Lying Leg Curl
3
8 reps
5
Hammer Curl
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Lateral Raise (Cable)
3
10-15 reps
3
Walking Lunge
3
8-10 reps
4
Lying Leg Curl
3
8 reps
5
Hammer Curl
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Lateral Raise (Cable)
3
10-15 reps
3
Walking Lunge
3
8-10 reps
4
Lying Leg Curl
3
8 reps
5
Hammer Curl
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Lateral Raise (Cable)
3
10-15 reps
3
Walking Lunge
3
8-10 reps
4
Lying Leg Curl
3
8 reps
5
Hammer Curl
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Lateral Raise (Cable)
3
10-15 reps
3
Walking Lunge
3
8-10 reps
4
Lying Leg Curl
3
8 reps
5
Hammer Curl
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Lateral Raise (Cable)
3
10-15 reps
3
Walking Lunge
3
8-10 reps
4
Lying Leg Curl
3
8 reps
5
Hammer Curl
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Lateral Raise (Cable)
3
10-15 reps
3
Walking Lunge
3
8-10 reps
4
Lying Leg Curl
3
8 reps
5
Hammer Curl
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Lateral Raise (Cable)
3
10-15 reps
3
Walking Lunge
3
8-10 reps
4
Lying Leg Curl
3
8 reps
5
Hammer Curl
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Lateral Raise (Cable)
3
10-15 reps
3
Walking Lunge
3
8-10 reps
4
Lying Leg Curl
3
8 reps
5
Hammer Curl
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Lateral Raise (Cable)
3
10-15 reps
3
Walking Lunge
3
8-10 reps
4
Lying Leg Curl
3
8 reps
5
Hammer Curl
3
8-10 reps
6
Tricep Rope Push Down (Cable)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Pull-Up (Weighted)
3
6-8 reps
3
Dip (Weighted)
3
6-8 reps
4
Seal Row
3
8-10 reps
5
Plank
3
2 mins
6
Neck Extension
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Pull-Up (Weighted)
3
6-8 reps
3
Dip (Weighted)
3
6-8 reps
4
Seal Row
3
8-10 reps
5
Plank
3
2 mins
6
Neck Extension
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Pull-Up (Weighted)
3
6-8 reps
3
Dip (Weighted)
3
6-8 reps
4
Seal Row
3
8-10 reps
5
Plank
3
2 mins
6
Neck Extension
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Pull-Up (Weighted)
3
6-8 reps
3
Dip (Weighted)
3
6-8 reps
4
Seal Row
3
8-10 reps
5
Plank
3
2 mins
6
Neck Extension
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Pull-Up (Weighted)
3
6-8 reps
3
Dip (Weighted)
3
6-8 reps
4
Seal Row
3
8-10 reps
5
Plank
3
2 mins
6
Neck Extension
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Pull-Up (Weighted)
3
6-8 reps
3
Dip (Weighted)
3
6-8 reps
4
Seal Row
3
8-10 reps
5
Plank
3
2 mins
6
Neck Extension
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Pull-Up (Weighted)
3
6-8 reps
3
Dip (Weighted)
3
6-8 reps
4
Seal Row
3
8-10 reps
5
Plank
3
2 mins
6
Neck Extension
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Pull-Up (Weighted)
3
6-8 reps
3
Dip (Weighted)
3
6-8 reps
4
Seal Row
3
8-10 reps
5
Plank
3
2 mins
6
Neck Extension
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Pull-Up (Weighted)
3
6-8 reps
3
Dip (Weighted)
3
6-8 reps
4
Seal Row
3
8-10 reps
5
Plank
3
2 mins
6
Neck Extension
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Pull-Up (Weighted)
3
6-8 reps
3
Dip (Weighted)
3
6-8 reps
4
Seal Row
3
8-10 reps
5
Plank
3
2 mins
6
Neck Extension
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Pull-Up (Weighted)
3
6-8 reps
3
Dip (Weighted)
3
6-8 reps
4
Seal Row
3
8-10 reps
5
Plank
3
2 mins
6
Neck Extension
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Pull-Up (Weighted)
3
6-8 reps
3
Dip (Weighted)
3
6-8 reps
4
Seal Row
3
8-10 reps
5
Plank
3
2 mins
6
Neck Extension
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-10 reps
2
Skull Crusher
3
8-12 reps
3
Romanian Deadlift (Barbell)
3
8-12 reps
4
Front Squat (Barbell)
3
6-8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Reverse Pec Deck
1
8-12 reps
7
Seated Calf Raise
3
15-20 reps
8
Dead Hang
3
2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-10 reps
2
Skull Crusher
3
8-12 reps
3
Romanian Deadlift (Barbell)
3
8-12 reps
4
Front Squat (Barbell)
3
6-8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Reverse Pec Deck
1
8-12 reps
7
Seated Calf Raise
3
15-20 reps
8
Dead Hang
3
2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-10 reps
2
Skull Crusher
3
8-12 reps
3
Romanian Deadlift (Barbell)
3
8-12 reps
4
Front Squat (Barbell)
3
6-8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Reverse Pec Deck
1
8-12 reps
7
Seated Calf Raise
3
15-20 reps
8
Dead Hang
3
2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-10 reps
2
Skull Crusher
3
8-12 reps
3
Romanian Deadlift (Barbell)
3
8-12 reps
4
Front Squat (Barbell)
3
6-8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Reverse Pec Deck
1
8-12 reps
7
Seated Calf Raise
3
15-20 reps
8
Dead Hang
3
2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-10 reps
2
Skull Crusher
3
8-12 reps
3
Romanian Deadlift (Barbell)
3
8-12 reps
4
Front Squat (Barbell)
3
6-8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Reverse Pec Deck
1
8-12 reps
7
Seated Calf Raise
3
15-20 reps
8
Dead Hang
3
2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-10 reps
2
Skull Crusher
3
8-12 reps
3
Romanian Deadlift (Barbell)
3
8-12 reps
4
Front Squat (Barbell)
3
6-8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Reverse Pec Deck
1
8-12 reps
7
Seated Calf Raise
3
15-20 reps
8
Dead Hang
3
2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-10 reps
2
Skull Crusher
3
8-12 reps
3
Romanian Deadlift (Barbell)
3
8-12 reps
4
Front Squat (Barbell)
3
6-8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Reverse Pec Deck
1
8-12 reps
7
Seated Calf Raise
3
15-20 reps
8
Dead Hang
3
2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-10 reps
2
Skull Crusher
3
8-12 reps
3
Romanian Deadlift (Barbell)
3
8-12 reps
4
Front Squat (Barbell)
3
6-8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Reverse Pec Deck
1
8-12 reps
7
Seated Calf Raise
3
15-20 reps
8
Dead Hang
3
2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-10 reps
2
Skull Crusher
3
8-12 reps
3
Romanian Deadlift (Barbell)
3
8-12 reps
4
Front Squat (Barbell)
3
6-8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Reverse Pec Deck
1
8-12 reps
7
Seated Calf Raise
3
15-20 reps
8
Dead Hang
3
2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-10 reps
2
Skull Crusher
3
8-12 reps
3
Romanian Deadlift (Barbell)
3
8-12 reps
4
Front Squat (Barbell)
3
6-8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Reverse Pec Deck
1
8-12 reps
7
Seated Calf Raise
3
15-20 reps
8
Dead Hang
3
2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-10 reps
2
Skull Crusher
3
8-12 reps
3
Romanian Deadlift (Barbell)
3
8-12 reps
4
Front Squat (Barbell)
3
6-8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Reverse Pec Deck
1
8-12 reps
7
Seated Calf Raise
3
15-20 reps
8
Dead Hang
3
2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-10 reps
2
Skull Crusher
3
8-12 reps
3
Romanian Deadlift (Barbell)
3
8-12 reps
4
Front Squat (Barbell)
3
6-8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Reverse Pec Deck
1
8-12 reps
7
Seated Calf Raise
3
15-20 reps
8
Dead Hang
3
2 mins
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