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UPPER/LOWER SPLIT - 8-12 WEEK RECOMP

by D man
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Program Description

**UPPER/LOWER SPLIT - 8-12 WEEK RECOMP** Embark on a transformative 12-week journey with this structured upper/lower split program, designed to help you achieve body recomposition. Training four days a week, you'll engage in a variety of compound and isolation movements, targeting all major muscle groups for balanced development. Each session is tailored to challenge you, whether you're a novice or intermediate lifter, with a focus on strength gains and muscle hypertrophy. Get ready to build strength, enhance your physique, and unlock your potential!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 23, 2025 06:34
  • Last Edited
    Oct 25, 2025 04:08
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.7%
Hamstrings
10.6%
Quadriceps
9%
Abs
7.6%
Front Delts
7.4%
Middle Delts
7.4%
Triceps
7.4%
Glutes
6.4%
Chest
5.3%
Biceps
5.1%
Lats
5.1%
Lower Back
4.2%
Cardio
3.5%
Rear Delts
2.7%
Calves
2.7%
Forearms
1.4%
Stretching
0.9%
Abductors
0.5%
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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
Bench Press (Dumbbell)
3
8-10 reps
-
2
Pull-Up (Bodyweight)
1
15-20 reps
-
3
Arnold Press
3
8-10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Pull-Up (Bodyweight)
1
15-20 reps
-
3
Arnold Press
3
8-10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Pull-Up (Bodyweight)
1
15-20 reps
-
3
Arnold Press
3
8-10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Pull-Up (Bodyweight)
1
15-20 reps
-
3
Arnold Press
3
8-10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Pull-Up (Bodyweight)
1
15-20 reps
-
3
Arnold Press
3
8-10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Pull-Up (Bodyweight)
1
15-20 reps
-
3
Arnold Press
3
8-10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Pull-Up (Bodyweight)
1
15-20 reps
-
3
Arnold Press
3
8-10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Pull-Up (Bodyweight)
1
15-20 reps
-
3
Arnold Press
3
8-10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Pull-Up (Bodyweight)
1
15-20 reps
-
3
Arnold Press
3
8-10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Pull-Up (Bodyweight)
1
15-20 reps
-
3
Arnold Press
3
8-10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Pull-Up (Bodyweight)
1
15-20 reps
-
3
Arnold Press
3
8-10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Pull-Up (Bodyweight)
1
15-20 reps
-
3
Arnold Press
3
8-10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Leg Extension
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Treadmill
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Leg Extension
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Treadmill
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Leg Extension
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Treadmill
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Leg Extension
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Treadmill
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Leg Extension
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Treadmill
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Leg Extension
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Treadmill
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Leg Extension
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Treadmill
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Leg Extension
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Treadmill
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Leg Extension
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Treadmill
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Leg Extension
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Treadmill
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Leg Extension
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Treadmill
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Leg Extension
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Treadmill
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
20-30 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
20-30 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
20-30 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
20-30 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
20-30 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
20-30 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
20-30 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
20-30 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
20-30 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
20-30 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
20-30 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
20-30 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Curl
3
10-12 reps
-
4
Plank
3
1 mins
-
5
Cycling
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Curl
3
10-12 reps
-
4
Plank
3
1 mins
-
5
Cycling
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Curl
3
10-12 reps
-
4
Plank
3
1 mins
-
5
Cycling
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Curl
3
10-12 reps
-
4
Plank
3
1 mins
-
5
Cycling
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Curl
3
10-12 reps
-
4
Plank
3
1 mins
-
5
Cycling
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Curl
3
10-12 reps
-
4
Plank
3
1 mins
-
5
Cycling
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Curl
3
10-12 reps
-
4
Plank
3
1 mins
-
5
Cycling
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Curl
3
10-12 reps
-
4
Plank
3
1 mins
-
5
Cycling
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Curl
3
10-12 reps
-
4
Plank
3
1 mins
-
5
Cycling
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Curl
3
10-12 reps
-
4
Plank
3
1 mins
-
5
Cycling
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Curl
3
10-12 reps
-
4
Plank
3
1 mins
-
5
Cycling
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Curl
3
10-12 reps
-
4
Plank
3
1 mins
-
5
Cycling
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Dead Bug
1
8 reps
-
3
Wood Chop
1
12 reps
-
4
Bird Dog
1
8 reps
-
5
Treadmill
1
30 mins
-
6
Farmer's Walk (Weighted)
1
1 mins
-
7
Treadmill
1
5-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Dead Bug
1
8 reps
-
3
Wood Chop
1
12 reps
-
4
Bird Dog
1
8 reps
-
5
Treadmill
1
30 mins
-
6
Farmer's Walk (Weighted)
1
1 mins
-
7
Treadmill
1
5-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Dead Bug
1
8 reps
-
3
Wood Chop
1
12 reps
-
4
Bird Dog
1
8 reps
-
5
Treadmill
1
30 mins
-
6
Farmer's Walk (Weighted)
1
1 mins
-
7
Treadmill
1
5-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Dead Bug
1
8 reps
-
3
Wood Chop
1
12 reps
-
4
Bird Dog
1
8 reps
-
5
Treadmill
1
30 mins
-
6
Farmer's Walk (Weighted)
1
1 mins
-
7
Treadmill
1
5-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Dead Bug
1
8 reps
-
3
Wood Chop
1
12 reps
-
4
Bird Dog
1
8 reps
-
5
Treadmill
1
30 mins
-
6
Farmer's Walk (Weighted)
1
1 mins
-
7
Treadmill
1
5-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Dead Bug
1
8 reps
-
3
Wood Chop
1
12 reps
-
4
Bird Dog
1
8 reps
-
5
Treadmill
1
30 mins
-
6
Farmer's Walk (Weighted)
1
1 mins
-
7
Treadmill
1
5-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Dead Bug
1
8 reps
-
3
Wood Chop
1
12 reps
-
4
Bird Dog
1
8 reps
-
5
Treadmill
1
30 mins
-
6
Farmer's Walk (Weighted)
1
1 mins
-
7
Treadmill
1
5-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Dead Bug
1
8 reps
-
3
Wood Chop
1
12 reps
-
4
Bird Dog
1
8 reps
-
5
Treadmill
1
30 mins
-
6
Farmer's Walk (Weighted)
1
1 mins
-
7
Treadmill
1
5-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Dead Bug
1
8 reps
-
3
Wood Chop
1
12 reps
-
4
Bird Dog
1
8 reps
-
5
Treadmill
1
30 mins
-
6
Farmer's Walk (Weighted)
1
1 mins
-
7
Treadmill
1
5-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Dead Bug
1
8 reps
-
3
Wood Chop
1
12 reps
-
4
Bird Dog
1
8 reps
-
5
Treadmill
1
30 mins
-
6
Farmer's Walk (Weighted)
1
1 mins
-
7
Treadmill
1
5-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Dead Bug
1
8 reps
-
3
Wood Chop
1
12 reps
-
4
Bird Dog
1
8 reps
-
5
Treadmill
1
30 mins
-
6
Farmer's Walk (Weighted)
1
1 mins
-
7
Treadmill
1
5-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Dead Bug
1
8 reps
-
3
Wood Chop
1
12 reps
-
4
Bird Dog
1
8 reps
-
5
Treadmill
1
30 mins
-
6
Farmer's Walk (Weighted)
1
1 mins
-
7
Treadmill
1
5-30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Pull-Up (Bodyweight)
1 Set
15-20 Reps
-
3
Arnold Press
3 Sets
8-10 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
Day 2
1
Leg Press
3 Sets
10-12 Reps
-
2
Leg Extension
3 Sets
12-15 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
-
4
Seated Calf Raise
3 Sets
12-15 Reps
-
5
Treadmill
1 Set
5-10 mins
-
Day 3
1
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
-
4
Face Pull
3 Sets
20-30 Reps
-
5
Hammer Curl
3 Sets
10-12 Reps
-
6
Shrug (Dumbbell)
3 Sets
12-15 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
3
Leg Curl
3 Sets
10-12 Reps
-
4
Plank
3 Sets
1 mins
-
5
Cycling
1 Set
5 mins
-
Day 5
1
Plank
1 Set
1 mins
-
2
Dead Bug
1 Set
8 Reps
-
3
Wood Chop
1 Set
12 Reps
-
4
Bird Dog
1 Set
8 Reps
-
5
Treadmill
1 Set
30 mins
-
6
Farmer's Walk (Weighted)
1 Set
1 mins
-
7
Treadmill
1 Set
5-30 mins
-