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Bro split

by K K.

Program Description

**Bro Split Workout Program** This is a classic high volume bro split, mostly focused on arms and back and prioritising recovery after thrashing a muscle part once per week. Feel free to give it a try

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 29, 2026 04:39
  • Last Edited
    Jan 29, 2026 05:10
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.2%
Triceps
12.2%
Biceps
12.2%
Upper Back
11.6%
Middle Delts
11.2%
Rear Delts
8.8%
Lats
8.2%
Chest
6.1%
Quadriceps
4.1%
Hamstrings
3.1%
Glutes
3.1%
Lower Back
3.1%
Forearms
2%
Adductors
1%
Abs
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Chest Fly (Cable)
3
15 reps
RPE 9
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
20 reps
RPE 9
5
Lateral Raise (Machine)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Chest Fly (Cable)
3
15 reps
RPE 9
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
20 reps
RPE 9
5
Lateral Raise (Machine)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Chest Fly (Cable)
3
15 reps
RPE 9
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
20 reps
RPE 9
5
Lateral Raise (Machine)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Chest Fly (Cable)
3
15 reps
RPE 9
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
20 reps
RPE 9
5
Lateral Raise (Machine)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Chest Fly (Cable)
3
15 reps
RPE 9
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
20 reps
RPE 9
5
Lateral Raise (Machine)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Chest Fly (Cable)
3
15 reps
RPE 9
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
20 reps
RPE 9
5
Lateral Raise (Machine)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Chest Fly (Cable)
3
15 reps
RPE 9
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
20 reps
RPE 9
5
Lateral Raise (Machine)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Chest Fly (Cable)
3
15 reps
RPE 9
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
20 reps
RPE 9
5
Lateral Raise (Machine)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Chest Fly (Cable)
3
15 reps
RPE 9
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
20 reps
RPE 9
5
Lateral Raise (Machine)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Chest Fly (Cable)
3
15 reps
RPE 9
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
20 reps
RPE 9
5
Lateral Raise (Machine)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Chest Fly (Cable)
3
15 reps
RPE 9
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
20 reps
RPE 9
5
Lateral Raise (Machine)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Chest Fly (Cable)
3
15 reps
RPE 9
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
20 reps
RPE 9
5
Lateral Raise (Machine)
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
3
Wide Grip Pull-Up
3
AMRAP
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Reverse Pec Deck
4
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
3
Wide Grip Pull-Up
3
AMRAP
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Reverse Pec Deck
4
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
3
Wide Grip Pull-Up
3
AMRAP
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Reverse Pec Deck
4
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
3
Wide Grip Pull-Up
3
AMRAP
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Reverse Pec Deck
4
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
3
Wide Grip Pull-Up
3
AMRAP
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Reverse Pec Deck
4
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
3
Wide Grip Pull-Up
3
AMRAP
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Reverse Pec Deck
4
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
3
Wide Grip Pull-Up
3
AMRAP
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Reverse Pec Deck
4
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
3
Wide Grip Pull-Up
3
AMRAP
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Reverse Pec Deck
4
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
3
Wide Grip Pull-Up
3
AMRAP
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Reverse Pec Deck
4
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
3
Wide Grip Pull-Up
3
AMRAP
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Reverse Pec Deck
4
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
3
Wide Grip Pull-Up
3
AMRAP
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Reverse Pec Deck
4
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
3
Wide Grip Pull-Up
3
AMRAP
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Reverse Pec Deck
4
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 9
2
Hamstring Curl
3
12 reps
RPE 9
3
Walking Lunge
3
12 reps
RPE 9
4
Lateral Raise (Machine)
3
20 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 9
2
Hamstring Curl
3
12 reps
RPE 9
3
Walking Lunge
3
12 reps
RPE 9
4
Lateral Raise (Machine)
3
20 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 9
2
Hamstring Curl
3
12 reps
RPE 9
3
Walking Lunge
3
12 reps
RPE 9
4
Lateral Raise (Machine)
3
20 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 9
2
Hamstring Curl
3
12 reps
RPE 9
3
Walking Lunge
3
12 reps
RPE 9
4
Lateral Raise (Machine)
3
20 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 9
2
Hamstring Curl
3
12 reps
RPE 9
3
Walking Lunge
3
12 reps
RPE 9
4
Lateral Raise (Machine)
3
20 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 9
2
Hamstring Curl
3
12 reps
RPE 9
3
Walking Lunge
3
12 reps
RPE 9
4
Lateral Raise (Machine)
3
20 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 9
2
Hamstring Curl
3
12 reps
RPE 9
3
Walking Lunge
3
12 reps
RPE 9
4
Lateral Raise (Machine)
3
20 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 9
2
Hamstring Curl
3
12 reps
RPE 9
3
Walking Lunge
3
12 reps
RPE 9
4
Lateral Raise (Machine)
3
20 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 9
2
Hamstring Curl
3
12 reps
RPE 9
3
Walking Lunge
3
12 reps
RPE 9
4
Lateral Raise (Machine)
3
20 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 9
2
Hamstring Curl
3
12 reps
RPE 9
3
Walking Lunge
3
12 reps
RPE 9
4
Lateral Raise (Machine)
3
20 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 9
2
Hamstring Curl
3
12 reps
RPE 9
3
Walking Lunge
3
12 reps
RPE 9
4
Lateral Raise (Machine)
3
20 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 9
2
Hamstring Curl
3
12 reps
RPE 9
3
Walking Lunge
3
12 reps
RPE 9
4
Lateral Raise (Machine)
3
20 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
15 reps
RPE 8
2
Lu Raise
3
12 reps
RPE 7
3
Single Arm Rear Delt Cable Fly
3
20 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
15 reps
RPE 8
2
Lu Raise
3
12 reps
RPE 7
3
Single Arm Rear Delt Cable Fly
3
20 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
15 reps
RPE 8
2
Lu Raise
3
12 reps
RPE 7
3
Single Arm Rear Delt Cable Fly
3
20 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
15 reps
RPE 8
2
Lu Raise
3
12 reps
RPE 7
3
Single Arm Rear Delt Cable Fly
3
20 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
15 reps
RPE 8
2
Lu Raise
3
12 reps
RPE 7
3
Single Arm Rear Delt Cable Fly
3
20 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
15 reps
RPE 8
2
Lu Raise
3
12 reps
RPE 7
3
Single Arm Rear Delt Cable Fly
3
20 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
15 reps
RPE 8
2
Lu Raise
3
12 reps
RPE 7
3
Single Arm Rear Delt Cable Fly
3
20 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
15 reps
RPE 8
2
Lu Raise
3
12 reps
RPE 7
3
Single Arm Rear Delt Cable Fly
3
20 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
15 reps
RPE 8
2
Lu Raise
3
12 reps
RPE 7
3
Single Arm Rear Delt Cable Fly
3
20 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
15 reps
RPE 8
2
Lu Raise
3
12 reps
RPE 7
3
Single Arm Rear Delt Cable Fly
3
20 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
15 reps
RPE 8
2
Lu Raise
3
12 reps
RPE 7
3
Single Arm Rear Delt Cable Fly
3
20 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
15 reps
RPE 8
2
Lu Raise
3
12 reps
RPE 7
3
Single Arm Rear Delt Cable Fly
3
20 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
20 reps
RPE 8
4
21s (EZ Bar)
3
21 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Concentration Curl
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
20 reps
RPE 8
4
21s (EZ Bar)
3
21 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Concentration Curl
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
20 reps
RPE 8
4
21s (EZ Bar)
3
21 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Concentration Curl
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
20 reps
RPE 8
4
21s (EZ Bar)
3
21 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Concentration Curl
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
20 reps
RPE 8
4
21s (EZ Bar)
3
21 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Concentration Curl
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
20 reps
RPE 8
4
21s (EZ Bar)
3
21 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Concentration Curl
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
20 reps
RPE 8
4
21s (EZ Bar)
3
21 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Concentration Curl
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
20 reps
RPE 8
4
21s (EZ Bar)
3
21 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Concentration Curl
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
20 reps
RPE 8
4
21s (EZ Bar)
3
21 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Concentration Curl
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
20 reps
RPE 8
4
21s (EZ Bar)
3
21 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Concentration Curl
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
20 reps
RPE 8
4
21s (EZ Bar)
3
21 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Concentration Curl
3
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
20 reps
RPE 8
4
21s (EZ Bar)
3
21 reps
RPE 8
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Concentration Curl
3
10-12 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
2
Chest Fly (Cable)
3 Sets
15 Reps
@9
3
Chest Press (Machine)
3 Sets
12 Reps
@8
4
Tricep Extension (Cable)
3 Sets
20 Reps
@9
5
Lateral Raise (Machine)
3 Sets
20 Reps
@9
Day 4
No exercises added to this day
Day 5
1
AD Press (Smith Machine)
3 Sets
15 Reps
@8
2
Lu Raise
3 Sets
12 Reps
@7
3
Single Arm Rear Delt Cable Fly
3 Sets
20 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12 Reps
@8
Day 2
1
Lat Pulldown
3 Sets
12 Reps
@8
2
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@8
3
Wide Grip Pull-Up
3 Sets
AMRAP
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@7.5
5
Reverse Pec Deck
4 Sets
15-20 Reps
@7
Day 3
1
Leg Extension
3 Sets
12 Reps
@9
2
Hamstring Curl
3 Sets
12 Reps
@9
3
Walking Lunge
3 Sets
12 Reps
@9
4
Lateral Raise (Machine)
3 Sets
20 Reps
@9
5
Back Extension
3 Sets
12 Reps
@8
Day 6
1
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@8
2
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
3
Tricep Extension (Cable)
3 Sets
20 Reps
@8
4
21s (EZ Bar)
3 Sets
21 Reps
@8
5
Hammer Curl (Cable)
3 Sets
12 Reps
@8
6
Concentration Curl
3 Sets
10-12 Reps
@7