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!
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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
-