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BoostcampPNG

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
    Nov 17, 2024 12:29

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Chest
10%
Upper Back
9.9%
Lats
8.2%
Biceps
7.5%
Front Delts
7.2%
Quadriceps
6.5%
Hamstrings
5.7%
Glutes
5.6%
Middle Delts
5.2%
Forearms
4.6%
Calves
4%
Neck
3.8%
Lower Back
3.6%
Rear Delts
2.7%
Abs
1.7%
Adductors
1.6%
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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
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
-