Program Description
Build massive mass and strength with this 5 day workout routine with moderate volume
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout90 minutes
- CreatedFeb 12, 2023 12:08
- Last EditedJul 06, 2025 01:21
Summary
Unleash your strength with the 5 Day Arnold x Push Pull Split Program "PowerUpFitness," a comprehensive 10-week training regimen designed to sculpt your physique and elevate your performance. This program features five intense workouts per week, focusing on major muscle groups through a balanced push-pull split. Expect to build muscle and increase strength with a variety of barbell, dumbbell, and machine exercises tailored for all fitness levels. Get ready to power up your fitness journey and achieve your goals with this expertly crafted program!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.4%
Quadriceps
10.2%
Middle Delts
9.8%
Front Delts
9.4%
Triceps
8.8%
Hamstrings
8.4%
Lats
8.3%
Biceps
7.8%
Glutes
6.7%
Chest
5.3%
Abs
4.7%
Calves
3.4%
Rear Delts
2.3%
Lower Back
2.3%
Adductors
1.1%
Forearms
0.8%
Abductors
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Chest Fly (Cable)
1
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Upright Row (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Chest Fly (Cable)
1
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Upright Row (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Chest Fly (Cable)
1
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Upright Row (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Chest Fly (Cable)
1
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Upright Row (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Chest Fly (Cable)
1
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Upright Row (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Chest Fly (Cable)
1
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Upright Row (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Chest Fly (Cable)
1
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Upright Row (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Chest Fly (Cable)
1
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Upright Row (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Chest Fly (Cable)
1
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Upright Row (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Chest Fly (Cable)
1
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Upright Row (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
12-20 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
12-20 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
12-20 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
12-20 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
12-20 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
12-20 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
12-20 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
12-20 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
12-20 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
12-20 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Decline Crunch (Weighted)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Decline Crunch (Weighted)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Decline Crunch (Weighted)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Decline Crunch (Weighted)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Decline Crunch (Weighted)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Decline Crunch (Weighted)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Decline Crunch (Weighted)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Decline Crunch (Weighted)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Decline Crunch (Weighted)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Decline Crunch (Weighted)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
2
10-12 reps
-
5
Upright Row (Barbell)
1
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Face Pull
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
2
10-12 reps
-
5
Upright Row (Barbell)
1
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Face Pull
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
2
10-12 reps
-
5
Upright Row (Barbell)
1
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Face Pull
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
2
10-12 reps
-
5
Upright Row (Barbell)
1
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Face Pull
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
2
10-12 reps
-
5
Upright Row (Barbell)
1
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Face Pull
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
2
10-12 reps
-
5
Upright Row (Barbell)
1
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Face Pull
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
2
10-12 reps
-
5
Upright Row (Barbell)
1
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Face Pull
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
2
10-12 reps
-
5
Upright Row (Barbell)
1
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Face Pull
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
2
10-12 reps
-
5
Upright Row (Barbell)
1
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Face Pull
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
2
10-12 reps
-
5
Upright Row (Barbell)
1
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Face Pull
1
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Seated Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Seated Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Seated Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Seated Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Seated Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Seated Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Seated Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Seated Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Seated Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Seated Calf Raise
3
12-15 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
4-6 Reps
-
2
Bent Over Row (Barbell)4 Sets
6-8 Reps
-
3
Chest Fly (Cable)1 Set
10-12 Reps
-
4
Lat Pulldown3 Sets
10-12 Reps
-
5
Upright Row (Cable)2 Sets
10-12 Reps
-
6
Rear Delt Fly (Machine)2 Sets
12-15 Reps
-
7
Hanging Leg Raise2 Sets
6-10 Reps
-
Day 2
1
Squat (Barbell)4 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)2 Sets
10-12 Reps
-
4
Lying Leg Curl2 Sets
12-15 Reps
-
5
Leg Extension3 Sets
12-15 Reps
-
6
Standing Calf Raise3 Sets
12-20 Reps
-
7
Tricep Pushdown (Cable)2 Sets
12-15 Reps
-
Day 3
1
Overhead Press (Barbell)4 Sets
4-6 Reps
-
2
Chin-Up (Weighted)2 Sets
6-8 Reps
-
3
Dip (Weighted)2 Sets
6-8 Reps
-
4
Lateral Raise (Cable)3 Sets
10-15 Reps
-
5
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
6
Overhead Tricep Extension (Cable)3 Sets
12 Reps
-
7
Decline Crunch (Weighted)2 Sets
10-12 Reps
-
Day 4
1
Deadlift (Barbell)4 Sets
4-6 Reps
-
2
Pull-Up (Weighted)4 Sets
6-8 Reps
-
3
Single Arm Row (Dumbbell)3 Sets
8-10 Reps
-
4
Seated Hamstring Curl2 Sets
10-12 Reps
-
5
Upright Row (Barbell)1 Set
8-10 Reps
-
6
Bicep Curl (Barbell)4 Sets
8-10 Reps
-
7
Face Pull1 Set
12-15 Reps
-
Day 5
1
Leg Press3 Sets
6-8 Reps
-
2
Incline Bench Press (Barbell)3 Sets
6-8 Reps
-
3
Overhead Press (Dumbbell)3 Sets
8-10 Reps
-
4
Lunge (Dumbbell)2 Sets
10 Reps
-
5
Skull Crusher3 Sets
10-12 Reps
-
6
Lateral Raise (Dumbbell)3 Sets
10-12 Reps
-
7
Seated Calf Raise3 Sets
12-15 Reps
-