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BoostcampPNG

Big Daddy Bro Split

by Kenny E
6 athletes joined

Program Description

Build Big Daddy size with this 4 day split

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 14, 2024 02:57
  • Last Edited
    Jun 18, 2025 12:53

Summary

Unleash your strength with the Big Daddy Bro Split, a comprehensive 12-week program designed for serious lifters. This 4-day split focuses on building muscle and strength through targeted workouts, including heavy hitters like deadlifts, barbell rows, and bicep curls. Each session is meticulously crafted to maximize gains, ensuring you hit every muscle group effectively. Get ready to transform your physique and elevate your lifting game!
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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
Incline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
20 reps
15 reps
5 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Chest Fly (Lying Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Push Up
2
15 reps
-
6
Abs Crunch (Bodyweight)
2
20 reps
-
7
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
20 reps
15 reps
5 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Chest Fly (Lying Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Push Up
2
15 reps
-
6
Abs Crunch (Bodyweight)
2
20 reps
-
7
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
20 reps
15 reps
5 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Chest Fly (Lying Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Push Up
2
15 reps
-
6
Abs Crunch (Bodyweight)
2
20 reps
-
7
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
20 reps
15 reps
5 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Chest Fly (Lying Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Push Up
2
15 reps
-
6
Abs Crunch (Bodyweight)
2
20 reps
-
7
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
20 reps
15 reps
5 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Chest Fly (Lying Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Push Up
2
15 reps
-
6
Abs Crunch (Bodyweight)
2
20 reps
-
7
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
20 reps
15 reps
5 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Chest Fly (Lying Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Push Up
2
15 reps
-
6
Abs Crunch (Bodyweight)
2
20 reps
-
7
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
20 reps
15 reps
5 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Chest Fly (Lying Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Push Up
2
15 reps
-
6
Abs Crunch (Bodyweight)
2
20 reps
-
7
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
20 reps
15 reps
5 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Chest Fly (Lying Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Push Up
2
15 reps
-
6
Abs Crunch (Bodyweight)
2
20 reps
-
7
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
20 reps
15 reps
5 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Chest Fly (Lying Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Push Up
2
15 reps
-
6
Abs Crunch (Bodyweight)
2
20 reps
-
7
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
20 reps
15 reps
5 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Chest Fly (Lying Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Push Up
2
15 reps
-
6
Abs Crunch (Bodyweight)
2
20 reps
-
7
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
20 reps
15 reps
5 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Chest Fly (Lying Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Push Up
2
15 reps
-
6
Abs Crunch (Bodyweight)
2
20 reps
-
7
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
20 reps
15 reps
5 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Chest Fly (Lying Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Push Up
2
15 reps
-
6
Abs Crunch (Bodyweight)
2
20 reps
-
7
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
1
15 reps
10 reps
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Lat Pulldown
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Pull-Up (Bodyweight)
2
10 reps
-
6
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Dumbbell Row
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Back Extension (Weighted)
1
10 reps
-
9
Hamstring Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
1
15 reps
10 reps
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Lat Pulldown
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Pull-Up (Bodyweight)
2
10 reps
-
6
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Dumbbell Row
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Back Extension (Weighted)
1
10 reps
-
9
Hamstring Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
1
15 reps
10 reps
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Lat Pulldown
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Pull-Up (Bodyweight)
2
10 reps
-
6
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Dumbbell Row
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Back Extension (Weighted)
1
10 reps
-
9
Hamstring Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
1
15 reps
10 reps
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Lat Pulldown
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Pull-Up (Bodyweight)
2
10 reps
-
6
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Dumbbell Row
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Back Extension (Weighted)
1
10 reps
-
9
Hamstring Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
1
15 reps
10 reps
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Lat Pulldown
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Pull-Up (Bodyweight)
2
10 reps
-
6
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Dumbbell Row
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Back Extension (Weighted)
1
10 reps
-
9
Hamstring Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
1
15 reps
10 reps
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Lat Pulldown
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Pull-Up (Bodyweight)
2
10 reps
-
6
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Dumbbell Row
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Back Extension (Weighted)
1
10 reps
-
9
Hamstring Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
1
15 reps
10 reps
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Lat Pulldown
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Pull-Up (Bodyweight)
2
10 reps
-
6
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Dumbbell Row
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Back Extension (Weighted)
1
10 reps
-
9
Hamstring Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
1
15 reps
10 reps
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Lat Pulldown
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Pull-Up (Bodyweight)
2
10 reps
-
6
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Dumbbell Row
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Back Extension (Weighted)
1
10 reps
-
9
Hamstring Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
1
15 reps
10 reps
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Lat Pulldown
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Pull-Up (Bodyweight)
2
10 reps
-
6
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Dumbbell Row
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Back Extension (Weighted)
1
10 reps
-
9
Hamstring Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
1
15 reps
10 reps
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Lat Pulldown
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Pull-Up (Bodyweight)
2
10 reps
-
6
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Dumbbell Row
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Back Extension (Weighted)
1
10 reps
-
9
Hamstring Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
1
15 reps
10 reps
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Lat Pulldown
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Pull-Up (Bodyweight)
2
10 reps
-
6
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Dumbbell Row
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Back Extension (Weighted)
1
10 reps
-
9
Hamstring Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
1
15 reps
10 reps
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Lat Pulldown
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Pull-Up (Bodyweight)
2
10 reps
-
6
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Dumbbell Row
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Back Extension (Weighted)
1
10 reps
-
9
Hamstring Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
10
Hanging Leg Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Bicep Curl (Machine)
1
2
12 reps
10 reps
-
-
4
Hammer Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Front Raise
2
12 reps
-
8
Tricep Pushdown (Cable)
1
1
1
20 reps
15 reps
10 reps
-
-
-
9
Overhead Tricep Extension (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
10
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
11
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
12
JM Press
1
15 reps
-
13
Rear Delt Fly (Dumbbell)
1
1
15 reps
10 reps
-
-
14
Hip Abductor (Machine)
1
1
15 reps
10 reps
-
-
15
Hip Adductor (Machine)
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Bicep Curl (Machine)
1
2
12 reps
10 reps
-
-
4
Hammer Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Front Raise
2
12 reps
-
8
Tricep Pushdown (Cable)
1
1
1
20 reps
15 reps
10 reps
-
-
-
9
Overhead Tricep Extension (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
10
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
11
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
12
JM Press
1
15 reps
-
13
Rear Delt Fly (Dumbbell)
1
1
15 reps
10 reps
-
-
14
Hip Abductor (Machine)
1
1
15 reps
10 reps
-
-
15
Hip Adductor (Machine)
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Bicep Curl (Machine)
1
2
12 reps
10 reps
-
-
4
Hammer Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Front Raise
2
12 reps
-
8
Tricep Pushdown (Cable)
1
1
1
20 reps
15 reps
10 reps
-
-
-
9
Overhead Tricep Extension (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
10
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
11
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
12
JM Press
1
15 reps
-
13
Rear Delt Fly (Dumbbell)
1
1
15 reps
10 reps
-
-
14
Hip Abductor (Machine)
1
1
15 reps
10 reps
-
-
15
Hip Adductor (Machine)
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Bicep Curl (Machine)
1
2
12 reps
10 reps
-
-
4
Hammer Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Front Raise
2
12 reps
-
8
Tricep Pushdown (Cable)
1
1
1
20 reps
15 reps
10 reps
-
-
-
9
Overhead Tricep Extension (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
10
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
11
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
12
JM Press
1
15 reps
-
13
Rear Delt Fly (Dumbbell)
1
1
15 reps
10 reps
-
-
14
Hip Abductor (Machine)
1
1
15 reps
10 reps
-
-
15
Hip Adductor (Machine)
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Bicep Curl (Machine)
1
2
12 reps
10 reps
-
-
4
Hammer Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Front Raise
2
12 reps
-
8
Tricep Pushdown (Cable)
1
1
1
20 reps
15 reps
10 reps
-
-
-
9
Overhead Tricep Extension (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
10
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
11
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
12
JM Press
1
15 reps
-
13
Rear Delt Fly (Dumbbell)
1
1
15 reps
10 reps
-
-
14
Hip Abductor (Machine)
1
1
15 reps
10 reps
-
-
15
Hip Adductor (Machine)
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Bicep Curl (Machine)
1
2
12 reps
10 reps
-
-
4
Hammer Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Front Raise
2
12 reps
-
8
Tricep Pushdown (Cable)
1
1
1
20 reps
15 reps
10 reps
-
-
-
9
Overhead Tricep Extension (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
10
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
11
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
12
JM Press
1
15 reps
-
13
Rear Delt Fly (Dumbbell)
1
1
15 reps
10 reps
-
-
14
Hip Abductor (Machine)
1
1
15 reps
10 reps
-
-
15
Hip Adductor (Machine)
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Bicep Curl (Machine)
1
2
12 reps
10 reps
-
-
4
Hammer Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Front Raise
2
12 reps
-
8
Tricep Pushdown (Cable)
1
1
1
20 reps
15 reps
10 reps
-
-
-
9
Overhead Tricep Extension (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
10
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
11
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
12
JM Press
1
15 reps
-
13
Rear Delt Fly (Dumbbell)
1
1
15 reps
10 reps
-
-
14
Hip Abductor (Machine)
1
1
15 reps
10 reps
-
-
15
Hip Adductor (Machine)
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Bicep Curl (Machine)
1
2
12 reps
10 reps
-
-
4
Hammer Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Front Raise
2
12 reps
-
8
Tricep Pushdown (Cable)
1
1
1
20 reps
15 reps
10 reps
-
-
-
9
Overhead Tricep Extension (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
10
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
11
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
12
JM Press
1
15 reps
-
13
Rear Delt Fly (Dumbbell)
1
1
15 reps
10 reps
-
-
14
Hip Abductor (Machine)
1
1
15 reps
10 reps
-
-
15
Hip Adductor (Machine)
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Bicep Curl (Machine)
1
2
12 reps
10 reps
-
-
4
Hammer Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Front Raise
2
12 reps
-
8
Tricep Pushdown (Cable)
1
1
1
20 reps
15 reps
10 reps
-
-
-
9
Overhead Tricep Extension (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
10
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
11
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
12
JM Press
1
15 reps
-
13
Rear Delt Fly (Dumbbell)
1
1
15 reps
10 reps
-
-
14
Hip Abductor (Machine)
1
1
15 reps
10 reps
-
-
15
Hip Adductor (Machine)
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Bicep Curl (Machine)
1
2
12 reps
10 reps
-
-
4
Hammer Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Front Raise
2
12 reps
-
8
Tricep Pushdown (Cable)
1
1
1
20 reps
15 reps
10 reps
-
-
-
9
Overhead Tricep Extension (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
10
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
11
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
12
JM Press
1
15 reps
-
13
Rear Delt Fly (Dumbbell)
1
1
15 reps
10 reps
-
-
14
Hip Abductor (Machine)
1
1
15 reps
10 reps
-
-
15
Hip Adductor (Machine)
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Bicep Curl (Machine)
1
2
12 reps
10 reps
-
-
4
Hammer Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Front Raise
2
12 reps
-
8
Tricep Pushdown (Cable)
1
1
1
20 reps
15 reps
10 reps
-
-
-
9
Overhead Tricep Extension (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
10
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
11
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
12
JM Press
1
15 reps
-
13
Rear Delt Fly (Dumbbell)
1
1
15 reps
10 reps
-
-
14
Hip Abductor (Machine)
1
1
15 reps
10 reps
-
-
15
Hip Adductor (Machine)
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Bicep Curl (Machine)
1
2
12 reps
10 reps
-
-
4
Hammer Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Front Raise
2
12 reps
-
8
Tricep Pushdown (Cable)
1
1
1
20 reps
15 reps
10 reps
-
-
-
9
Overhead Tricep Extension (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
10
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
11
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
12
JM Press
1
15 reps
-
13
Rear Delt Fly (Dumbbell)
1
1
15 reps
10 reps
-
-
14
Hip Abductor (Machine)
1
1
15 reps
10 reps
-
-
15
Hip Adductor (Machine)
1
1
15 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rogers Power Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hip Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback Machine
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rogers Power Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hip Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback Machine
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rogers Power Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hip Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback Machine
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rogers Power Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hip Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback Machine
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rogers Power Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hip Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback Machine
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rogers Power Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hip Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback Machine
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rogers Power Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hip Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback Machine
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rogers Power Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hip Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback Machine
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rogers Power Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hip Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback Machine
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rogers Power Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hip Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback Machine
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rogers Power Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hip Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback Machine
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rogers Power Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hip Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback Machine
1
1
1
15 reps
12 reps
10 reps
-
-
-
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
10 Reps
5 Reps
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
10 Reps
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
5 Reps
-
-
-
-
4
Lat Pulldown
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
5
Pull-Up (Bodyweight)
2 Sets
10 Reps
-
6
Shrug (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
-
-
-
7
Dumbbell Row
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
8
Back Extension (Weighted)
1 Set
10 Reps
-
9
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
-
10
Hanging Leg Raise
2 Sets
20 Reps
-
Day 3
1
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
2
Preacher Curl (Dumbbell)
3 Sets
12 Reps
-
3
Bicep Curl (Machine)
1 Set
2 Sets
12 Reps
10 Reps
-
-
4
Hammer Curl
3 Sets
12 Reps
-
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
15 Reps
10 Reps
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Front Raise
2 Sets
12 Reps
-
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
9
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
-
-
-
-
10
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
-
-
-
-
11
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
12
JM Press
1 Set
15 Reps
-
13
Rear Delt Fly (Dumbbell)
1 Set
1 Set
15 Reps
10 Reps
-
-
14
Hip Abductor (Machine)
1 Set
1 Set
15 Reps
10 Reps
-
-
15
Hip Adductor (Machine)
1 Set
1 Set
15 Reps
10 Reps
-
-
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
5 Reps
-
-
-
-
2
Chest Press (Machine)
1 Set
1 Set
1 Set
20 Reps
15 Reps
5 Reps
-
-
-
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
5 Reps
-
-
-
-
4
Chest Fly (Lying Machine)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
5
Push Up
2 Sets
15 Reps
-
6
Abs Crunch (Bodyweight)
2 Sets
20 Reps
-
7
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
-
8
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
9
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 4
1
Rogers Power Squat
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Hip Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
3
Hack Squat
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Glute Kickback Machine
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-