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Body part per day

by JBrand
1 athletes joined
4.0
(1 rating)

Program Description

Get big

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 18, 2024 08:42
  • Last Edited
    Jun 18, 2025 12:58

Summary

Transform your physique with the "Body Part Per Day" program, a focused 12-week journey designed for serious lifters. Train six days a week, dedicating each session to a specific muscle group, ensuring maximum recovery and growth. With a variety of exercises targeting everything from your back to triceps, you'll build strength and definition through proven techniques and equipment. Join now to unlock your potential and sculpt the body you've always wanted!
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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
Lat Pulldown
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Tricep Rope Push Down (Cable)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
-
2
Hammer Curl
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
-
2
Hammer Curl
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
-
2
Hammer Curl
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
-
2
Hammer Curl
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
-
2
Hammer Curl
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
-
2
Hammer Curl
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
-
2
Hammer Curl
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
-
2
Hammer Curl
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
-
2
Hammer Curl
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
-
2
Hammer Curl
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
-
2
Hammer Curl
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
-
2
Hammer Curl
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Cable Crossover
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Cable Crossover
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Cable Crossover
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Cable Crossover
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Cable Crossover
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Cable Crossover
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Cable Crossover
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Cable Crossover
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Cable Crossover
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Cable Crossover
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Cable Crossover
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Cable Crossover
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Hack Squat
3
12 reps
-
3
Single Leg Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Hack Squat
3
12 reps
-
3
Single Leg Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Hack Squat
3
12 reps
-
3
Single Leg Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Hack Squat
3
12 reps
-
3
Single Leg Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Hack Squat
3
12 reps
-
3
Single Leg Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Hack Squat
3
12 reps
-
3
Single Leg Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Hack Squat
3
12 reps
-
3
Single Leg Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Hack Squat
3
12 reps
-
3
Single Leg Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Hack Squat
3
12 reps
-
3
Single Leg Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Hack Squat
3
12 reps
-
3
Single Leg Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Hack Squat
3
12 reps
-
3
Single Leg Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Hack Squat
3
12 reps
-
3
Single Leg Press
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
3 Sets
10 Reps
-
2
Face Pull
3 Sets
10 Reps
-
3
Bent Over Row (Barbell)
3 Sets
10 Reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
-
5
Shrug (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
3
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
-
4
Single Arm Pushdown
3 Sets
10 Reps
-
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
-
Day 3
1
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
-
2
Front Raise
3 Sets
10 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
5
Seated Overhead Press (Barbell)
3 Sets
10 Reps
-
Day 4
1
Bicep Curl (Cable)
3 Sets
10 Reps
-
2
Hammer Curl
3 Sets
10 Reps
-
3
Bicep Curl (Machine)
3 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
Day 5
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Cable Crossover
3 Sets
10 Reps
-
3
Pec Deck (Machine)
3 Sets
10 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
Day 6
1
Leg Extension
3 Sets
12 Reps
-
2
Hack Squat
3 Sets
12 Reps
-
3
Single Leg Press
3 Sets
12 Reps
-