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Intermediate Gentleman Split

by Daniel G.

Program Description

Maximum gains on a gentleman split

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 02, 2024 03:58
  • Last Edited
    Jul 15, 2024 06:31
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
1A
Incline Bench Press (Smith Machine)
4
8-12 reps
1B
Chest Fly (Cable)
4
10-15 reps
2A
Tricep Rope Push Down (Cable)
3
10-15 reps
2B
Lateral Raise (Cable)
3
10-15 reps
3A
Dumbbell Row
3
8-12 reps
3B
Alternating Dumbbell Curl
3
6-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
1B
Dumbbell Row
3
8-12 reps
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
2B
Alternating Dumbbell Curl
3
6-12 reps
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
1B
Dumbbell Row
3
8-12 reps
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
2B
Alternating Dumbbell Curl
3
6-12 reps
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
1B
Dumbbell Row
3
8-12 reps
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
2B
Alternating Dumbbell Curl
3
6-12 reps
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
1B
Dumbbell Row
3
8-12 reps
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
2B
Alternating Dumbbell Curl
3
6-12 reps
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
1B
Dumbbell Row
3
8-12 reps
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
2B
Alternating Dumbbell Curl
3
6-12 reps
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
1B
Dumbbell Row
3
8-12 reps
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
2B
Alternating Dumbbell Curl
3
6-12 reps
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
1B
Dumbbell Row
3
8-12 reps
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
2B
Alternating Dumbbell Curl
3
6-12 reps
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
1B
Dumbbell Row
3
8-12 reps
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
2B
Alternating Dumbbell Curl
3
6-12 reps
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
1B
Dumbbell Row
3
8-12 reps
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
2B
Alternating Dumbbell Curl
3
6-12 reps
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
1B
Dumbbell Row
3
8-12 reps
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
2B
Alternating Dumbbell Curl
3
6-12 reps
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
1B
Dumbbell Row
3
8-12 reps
2A
Seated Overhead Press (Dumbbell)
3
8-12 reps
2B
Alternating Dumbbell Curl
3
6-12 reps
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
1
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
1B
Calf Raise (Leg Press)
3
15-20 reps
2A
Power Shrug
3
6-10 reps
2B
Hyperextension
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
1B
Calf Raise (Leg Press)
3
15-20 reps
2A
Power Shrug
3
6-10 reps
2B
Hyperextension
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
1B
Calf Raise (Leg Press)
3
15-20 reps
2A
Power Shrug
3
6-10 reps
2B
Hyperextension
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
1B
Calf Raise (Leg Press)
3
15-20 reps
2A
Power Shrug
3
6-10 reps
2B
Hyperextension
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
1B
Calf Raise (Leg Press)
3
15-20 reps
2A
Power Shrug
3
6-10 reps
2B
Hyperextension
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
1B
Calf Raise (Leg Press)
3
15-20 reps
2A
Power Shrug
3
6-10 reps
2B
Hyperextension
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
1B
Calf Raise (Leg Press)
3
15-20 reps
2A
Power Shrug
3
6-10 reps
2B
Hyperextension
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
1B
Calf Raise (Leg Press)
3
15-20 reps
2A
Power Shrug
3
6-10 reps
2B
Hyperextension
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
1B
Calf Raise (Leg Press)
3
15-20 reps
2A
Power Shrug
3
6-10 reps
2B
Hyperextension
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
1B
Calf Raise (Leg Press)
3
15-20 reps
2A
Power Shrug
3
6-10 reps
2B
Hyperextension
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
1B
Calf Raise (Leg Press)
3
15-20 reps
2A
Power Shrug
3
6-10 reps
2B
Hyperextension
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Neck Curl
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
4
8-12 reps
1B
Seated Overhead Press (Dumbbell)
3
6-12 reps
2A
Preacher Curl (Dumbbell)
3
6-12 reps
2B
JM Press (Smith Machine)
3
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Y Raise
3
10-15 reps
4A
Lateral Raise (Cable)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-20 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Preacher Curl (Dumbbell)
3
6-12 reps
2B
JM Press (Smith Machine)
3
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Y Raise
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-20 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Preacher Curl (Dumbbell)
3
6-12 reps
2B
JM Press (Smith Machine)
3
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Y Raise
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-20 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Preacher Curl (Dumbbell)
3
6-12 reps
2B
JM Press (Smith Machine)
3
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Y Raise
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-20 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Preacher Curl (Dumbbell)
3
6-12 reps
2B
JM Press (Smith Machine)
3
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Y Raise
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-20 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Preacher Curl (Dumbbell)
3
6-12 reps
2B
JM Press (Smith Machine)
3
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Y Raise
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-20 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Preacher Curl (Dumbbell)
3
6-12 reps
2B
JM Press (Smith Machine)
3
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Y Raise
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-20 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Preacher Curl (Dumbbell)
3
6-12 reps
2B
JM Press (Smith Machine)
3
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Y Raise
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-20 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Preacher Curl (Dumbbell)
3
6-12 reps
2B
JM Press (Smith Machine)
3
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Y Raise
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-20 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Preacher Curl (Dumbbell)
3
6-12 reps
2B
JM Press (Smith Machine)
3
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Y Raise
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-20 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Preacher Curl (Dumbbell)
3
6-12 reps
2B
JM Press (Smith Machine)
3
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Y Raise
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-20 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Preacher Curl (Dumbbell)
3
6-12 reps
2B
JM Press (Smith Machine)
3
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Y Raise
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-10 reps
1B
Bench Press (Dumbbell)
4
8-12 reps
2A
Kroc Row
3
8-12 reps
2B
Pull-Up (Weighted)
4
6-15 reps
3A
Bicep Curl (Cable)
3
8-12 reps
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
1B
Kroc Row
3
8-12 reps
2A
Chin-Up (Weighted)
3
4-8 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Chest Fly (Cable)
3
12-15 reps
3B
Bicep Curl (Cable)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
1B
Kroc Row
3
8-12 reps
2A
Chin-Up (Weighted)
3
4-8 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Chest Fly (Cable)
3
12-15 reps
3B
Bicep Curl (Cable)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
1B
Kroc Row
3
8-12 reps
2A
Chin-Up (Weighted)
3
4-8 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Chest Fly (Cable)
3
12-15 reps
3B
Bicep Curl (Cable)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
1B
Kroc Row
3
8-12 reps
2A
Chin-Up (Weighted)
3
4-8 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Chest Fly (Cable)
3
12-15 reps
3B
Bicep Curl (Cable)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
1B
Kroc Row
3
8-12 reps
2A
Chin-Up (Weighted)
3
4-8 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Chest Fly (Cable)
3
12-15 reps
3B
Bicep Curl (Cable)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
1B
Kroc Row
3
8-12 reps
2A
Chin-Up (Weighted)
3
4-8 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Chest Fly (Cable)
3
12-15 reps
3B
Bicep Curl (Cable)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
1B
Kroc Row
3
8-12 reps
2A
Chin-Up (Weighted)
3
4-8 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Chest Fly (Cable)
3
12-15 reps
3B
Bicep Curl (Cable)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
1B
Kroc Row
3
8-12 reps
2A
Chin-Up (Weighted)
3
4-8 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Chest Fly (Cable)
3
12-15 reps
3B
Bicep Curl (Cable)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
1B
Kroc Row
3
8-12 reps
2A
Chin-Up (Weighted)
3
4-8 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Chest Fly (Cable)
3
12-15 reps
3B
Bicep Curl (Cable)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
1B
Kroc Row
3
8-12 reps
2A
Chin-Up (Weighted)
3
4-8 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Chest Fly (Cable)
3
12-15 reps
3B
Bicep Curl (Cable)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
1B
Kroc Row
3
8-12 reps
2A
Chin-Up (Weighted)
3
4-8 reps
2B
Tricep Pushdown (Cable)
3
10-15 reps
3A
Chest Fly (Cable)
3
12-15 reps
3B
Bicep Curl (Cable)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
8-10 reps
1B
Power Shrug
3
12-15 reps
2A
Calf Raise (Leg Press)
3
15-20 reps
2B
Romanian Deadlift (Dumbbell)
4
6-12 reps
3A
Lateral Raise (Cable)
3
10-20 reps
3B
Cable Forearm Curl
3
8-12 reps
4
Leg Extension
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-12 reps
1B
Standing Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Neck Curl
3
15-20 reps
3A
Squat (Smith Machine)
3
8-10 reps
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-12 reps
1B
Standing Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Neck Curl
3
15-20 reps
3A
Squat (Smith Machine)
3
8-10 reps
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-12 reps
1B
Standing Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Neck Curl
3
15-20 reps
3A
Squat (Smith Machine)
3
8-10 reps
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-12 reps
1B
Standing Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Neck Curl
3
15-20 reps
3A
Squat (Smith Machine)
3
8-10 reps
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-12 reps
1B
Standing Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Neck Curl
3
15-20 reps
3A
Squat (Smith Machine)
3
8-10 reps
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-12 reps
1B
Standing Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Neck Curl
3
15-20 reps
3A
Squat (Smith Machine)
3
8-10 reps
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-12 reps
1B
Standing Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Neck Curl
3
15-20 reps
3A
Squat (Smith Machine)
3
8-10 reps
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-12 reps
1B
Standing Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Neck Curl
3
15-20 reps
3A
Squat (Smith Machine)
3
8-10 reps
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-12 reps
1B
Standing Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Neck Curl
3
15-20 reps
3A
Squat (Smith Machine)
3
8-10 reps
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-12 reps
1B
Standing Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Neck Curl
3
15-20 reps
3A
Squat (Smith Machine)
3
8-10 reps
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-12 reps
1B
Standing Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
1 reps
2B
Neck Curl
3
15-20 reps
3A
Squat (Smith Machine)
3
8-10 reps
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
Week 1
1 / 12 Weeks
Day 5
1A
Squat (Smith Machine)
4 Sets
8-10 Reps
1B
Power Shrug
3 Sets
12-15 Reps
2A
Calf Raise (Leg Press)
3 Sets
15-20 Reps
2B
Romanian Deadlift (Dumbbell)
4 Sets
6-12 Reps
3A
Lateral Raise (Cable)
3 Sets
10-20 Reps
3B
Cable Forearm Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
10-15 Reps
Day 2
1
Skater Hop
1 Set
Day 3
1A
Pullover (Dumbbell)
4 Sets
8-12 Reps
1B
Seated Overhead Press (Dumbbell)
3 Sets
6-12 Reps
2A
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
2B
JM Press (Smith Machine)
3 Sets
6-12 Reps
3A
Hammer Curl
3 Sets
6-12 Reps
3B
Y Raise
3 Sets
10-15 Reps
4A
Lateral Raise (Cable)
3 Sets
10-15 Reps
Day 1
1A
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
1B
Chest Fly (Cable)
4 Sets
10-15 Reps
2A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
2B
Lateral Raise (Cable)
3 Sets
10-15 Reps
3A
Dumbbell Row
3 Sets
8-12 Reps
3B
Alternating Dumbbell Curl
3 Sets
6-12 Reps
Day 4
1A
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
1B
Bench Press (Dumbbell)
4 Sets
8-12 Reps
2A
Kroc Row
3 Sets
8-12 Reps
2B
Pull-Up (Weighted)
4 Sets
6-15 Reps
3A
Bicep Curl (Cable)
3 Sets
8-12 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps