Program Description
Big
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout70 minutes
- CreatedDec 11, 2024 12:04
- Last EditedAug 29, 2025 07:01
Summary
Unlock your muscle-building potential with the Spraybottle Hypertrophy program! Over 16 weeks, you'll engage in a dynamic 5-day training split designed to maximize hypertrophy and sculpt your physique. Each session targets key muscle groups with a mix of machines, free weights, and cables, ensuring comprehensive development. With a focus on progressive overload and varied rep ranges, you’ll see real gains in strength and size. Get ready to push your limits and transform your body!
Muscle Engagement
Front
Back
MuscleSet
Biceps
17%
Triceps
13%
Lats
11.8%
Chest
11.4%
Upper Back
10.5%
Front Delts
8.7%
Middle Delts
6.5%
Hamstrings
4.6%
Abs
3.7%
Forearms
3.5%
Calves
3.3%
Quadriceps
2.2%
Glutes
1.7%
Rear Delts
1.3%
Adductors
0.9%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Incline Bench Press (Barbell)
2
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Skull Crusher (Barbell)
2
12 reps
-
5
Pec Deck (Machine)
2
12 reps
-
6
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Incline Bench Press (Barbell)
2
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Skull Crusher (Barbell)
2
12 reps
-
5
Pec Deck (Machine)
2
12 reps
-
6
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Incline Bench Press (Barbell)
2
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Skull Crusher (Barbell)
2
12 reps
-
5
Pec Deck (Machine)
2
12 reps
-
6
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Incline Bench Press (Barbell)
2
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Skull Crusher (Barbell)
2
12 reps
-
5
Pec Deck (Machine)
2
12 reps
-
6
Tricep Extension (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Incline Bench Press (Barbell)
2
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Skull Crusher (Barbell)
2
12 reps
-
5
Pec Deck (Machine)
2
12 reps
-
6
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Incline Bench Press (Barbell)
2
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Skull Crusher (Barbell)
2
12 reps
-
5
Pec Deck (Machine)
2
12 reps
-
6
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Incline Bench Press (Barbell)
2
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Skull Crusher (Barbell)
2
12 reps
-
5
Pec Deck (Machine)
2
12 reps
-
6
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Incline Bench Press (Barbell)
2
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Skull Crusher (Barbell)
2
12 reps
-
5
Pec Deck (Machine)
2
12 reps
-
6
Tricep Extension (Cable)
2
12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Lat Pulldown3 Sets
10 Reps
-
2
Preacher Curl (Barbell)3 Sets
12 Reps
-
3
Chest Supported Row (Machine)3 Sets
8 Reps
-
4
Bicep Curl (Cable)3 Sets
12 Reps
-
Day 3
1
Lat Pulldown3 Sets
10 Reps
-
2
Preacher Curl (Barbell)3 Sets
12 Reps
-
3
Chest Supported Row (Machine)3 Sets
8 Reps
-
4
Bicep Curl (Cable)3 Sets
12 Reps
-
Day 4
1
Squat (Barbell)2 Sets
8 Reps
-
2
Lying Leg Curl3 Sets
12 Reps
-
3
Standing Calf Raise3 Sets
12 Reps
-
4
Abs Crunch (Machine)3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)2 Sets
5 Reps
-
2
Incline Bench Press (Barbell)2 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
4
Skull Crusher (Barbell)2 Sets
12 Reps
-
5
Pec Deck (Machine)2 Sets
12 Reps
-
6
Tricep Extension (Cable)2 Sets
12 Reps
-
Day 5
1
Bench Press (Barbell)2 Sets
5 Reps
-
2
Incline Bench Press (Barbell)2 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
4
Skull Crusher (Barbell)2 Sets
12 Reps
-
5
Pec Deck (Machine)2 Sets
12 Reps
-
6
Tricep Extension (Cable)2 Sets
12 Reps
-