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 EditedJun 18, 2025 11:29
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!
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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
-