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Arnold Split

by Triszard (Tristan)
7 athletes joined
3.0
(1 rating)

Program Description

Die sind ja auch noch nicht ganz so gut wie nie so viel zu tun haben kein Recht auf die Zwei Tage später wieder zu sehen uns dann am Montag den Termin am Montag

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 28, 2025 02:15
  • Last Edited
    Jun 18, 2025 11:59

Summary

Unleash your inner champion with the Arnold Split, a comprehensive 12-week program designed for serious lifters. Training six days a week, you'll focus on a balanced approach that targets all major muscle groups through a mix of compound and isolation exercises. From powerful bench presses to targeted cable workouts, each session is crafted to build strength and muscle definition. Get ready to transform your physique and elevate your lifting game!
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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 (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Lat Pulldown (Single Arm)
2
10-15 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Lat Pulldown (Single Arm)
2
10-15 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Lat Pulldown (Single Arm)
2
10-15 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Lat Pulldown (Single Arm)
2
10-15 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Lat Pulldown (Single Arm)
2
10-15 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Lat Pulldown (Single Arm)
2
10-15 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Lat Pulldown (Single Arm)
2
10-15 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Lat Pulldown (Single Arm)
2
10-15 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Lat Pulldown (Single Arm)
2
10-15 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Lat Pulldown (Single Arm)
2
10-15 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Lat Pulldown (Single Arm)
2
10-15 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Lat Pulldown (Single Arm)
2
10-15 reps
-
6
Upright Row (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Press
3
8-12 reps
-
4
Calf Raise (Leg Press)
5
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Press
3
8-12 reps
-
4
Calf Raise (Leg Press)
5
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Press
3
8-12 reps
-
4
Calf Raise (Leg Press)
5
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Press
3
8-12 reps
-
4
Calf Raise (Leg Press)
5
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Press
3
8-12 reps
-
4
Calf Raise (Leg Press)
5
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Press
3
8-12 reps
-
4
Calf Raise (Leg Press)
5
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Press
3
8-12 reps
-
4
Calf Raise (Leg Press)
5
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Press
3
8-12 reps
-
4
Calf Raise (Leg Press)
5
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Press
3
8-12 reps
-
4
Calf Raise (Leg Press)
5
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Press
3
8-12 reps
-
4
Calf Raise (Leg Press)
5
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Press
3
8-12 reps
-
4
Calf Raise (Leg Press)
5
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Press
3
8-12 reps
-
4
Calf Raise (Leg Press)
5
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Cable)
2
12-20 reps
-
4
Chest Supported Row (Machine)
3
12-20 reps
-
5
Lat Prayer
2
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Cable)
2
12-20 reps
-
4
Chest Supported Row (Machine)
3
12-20 reps
-
5
Lat Prayer
2
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Cable)
2
12-20 reps
-
4
Chest Supported Row (Machine)
3
12-20 reps
-
5
Lat Prayer
2
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Cable)
2
12-20 reps
-
4
Chest Supported Row (Machine)
3
12-20 reps
-
5
Lat Prayer
2
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Cable)
2
12-20 reps
-
4
Chest Supported Row (Machine)
3
12-20 reps
-
5
Lat Prayer
2
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Cable)
2
12-20 reps
-
4
Chest Supported Row (Machine)
3
12-20 reps
-
5
Lat Prayer
2
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Cable)
2
12-20 reps
-
4
Chest Supported Row (Machine)
3
12-20 reps
-
5
Lat Prayer
2
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Cable)
2
12-20 reps
-
4
Chest Supported Row (Machine)
3
12-20 reps
-
5
Lat Prayer
2
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Cable)
2
12-20 reps
-
4
Chest Supported Row (Machine)
3
12-20 reps
-
5
Lat Prayer
2
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Cable)
2
12-20 reps
-
4
Chest Supported Row (Machine)
3
12-20 reps
-
5
Lat Prayer
2
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Cable)
2
12-20 reps
-
4
Chest Supported Row (Machine)
3
12-20 reps
-
5
Lat Prayer
2
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Cable)
2
12-20 reps
-
4
Chest Supported Row (Machine)
3
12-20 reps
-
5
Lat Prayer
2
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Hammer Curl (Cable)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (Barbell)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Hammer Curl (Cable)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (Barbell)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Hammer Curl (Cable)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (Barbell)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Hammer Curl (Cable)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (Barbell)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Hammer Curl (Cable)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (Barbell)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Hammer Curl (Cable)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (Barbell)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Hammer Curl (Cable)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (Barbell)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Hammer Curl (Cable)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (Barbell)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Hammer Curl (Cable)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (Barbell)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Hammer Curl (Cable)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (Barbell)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Hammer Curl (Cable)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (Barbell)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Hammer Curl (Cable)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (Barbell)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Hack Squat
3
8-12 reps
-
3
Single Leg Press
3
10-15 reps
-
4
Leg Curl
2
12-20 reps
-
5
Leg Extension
2
12-20 reps
-
6
Seated Calf Raise
5
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Hack Squat
3
8-12 reps
-
3
Single Leg Press
3
10-15 reps
-
4
Leg Curl
2
12-20 reps
-
5
Leg Extension
2
12-20 reps
-
6
Seated Calf Raise
5
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Hack Squat
3
8-12 reps
-
3
Single Leg Press
3
10-15 reps
-
4
Leg Curl
2
12-20 reps
-
5
Leg Extension
2
12-20 reps
-
6
Seated Calf Raise
5
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Hack Squat
3
8-12 reps
-
3
Single Leg Press
3
10-15 reps
-
4
Leg Curl
2
12-20 reps
-
5
Leg Extension
2
12-20 reps
-
6
Seated Calf Raise
5
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Hack Squat
3
8-12 reps
-
3
Single Leg Press
3
10-15 reps
-
4
Leg Curl
2
12-20 reps
-
5
Leg Extension
2
12-20 reps
-
6
Seated Calf Raise
5
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Hack Squat
3
8-12 reps
-
3
Single Leg Press
3
10-15 reps
-
4
Leg Curl
2
12-20 reps
-
5
Leg Extension
2
12-20 reps
-
6
Seated Calf Raise
5
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Hack Squat
3
8-12 reps
-
3
Single Leg Press
3
10-15 reps
-
4
Leg Curl
2
12-20 reps
-
5
Leg Extension
2
12-20 reps
-
6
Seated Calf Raise
5
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Hack Squat
3
8-12 reps
-
3
Single Leg Press
3
10-15 reps
-
4
Leg Curl
2
12-20 reps
-
5
Leg Extension
2
12-20 reps
-
6
Seated Calf Raise
5
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Hack Squat
3
8-12 reps
-
3
Single Leg Press
3
10-15 reps
-
4
Leg Curl
2
12-20 reps
-
5
Leg Extension
2
12-20 reps
-
6
Seated Calf Raise
5
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Hack Squat
3
8-12 reps
-
3
Single Leg Press
3
10-15 reps
-
4
Leg Curl
2
12-20 reps
-
5
Leg Extension
2
12-20 reps
-
6
Seated Calf Raise
5
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Hack Squat
3
8-12 reps
-
3
Single Leg Press
3
10-15 reps
-
4
Leg Curl
2
12-20 reps
-
5
Leg Extension
2
12-20 reps
-
6
Seated Calf Raise
5
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Hack Squat
3
8-12 reps
-
3
Single Leg Press
3
10-15 reps
-
4
Leg Curl
2
12-20 reps
-
5
Leg Extension
2
12-20 reps
-
6
Seated Calf Raise
5
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
-
-
2
Seated Row (Cable)
3 Sets
6-10 Reps
-
3
Chest Fly (Machine)
3 Sets
10-15 Reps
-
4
Chest Supported Row (Machine)
3 Sets
6-10 Reps
-
5
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
-
6
Upright Row (Cable)
3 Sets
8-12 Reps
-
Day 2
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
-
2
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
4
Bayesian Curl
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
-
-
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
3
Leg Press
3 Sets
8-12 Reps
-
4
Calf Raise (Leg Press)
5 Sets
8-12 Reps
-
5
Lying Leg Curl
3 Sets
8-12 Reps
-
6
Leg Extension
3 Sets
8-12 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
-
3
Chest Fly (Cable)
2 Sets
12-20 Reps
-
4
Chest Supported Row (Machine)
3 Sets
12-20 Reps
-
5
Lat Prayer
2 Sets
12-20 Reps
-
6
Upright Row (Cable)
3 Sets
12-20 Reps
-
Day 5
1
Dip (Weighted)
3 Sets
6-10 Reps
-
2
Hammer Curl (Cable)
3 Sets
6-10 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
4
Preacher Curl (Barbell)
3 Sets
10-15 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
6
Lateral Raise (Cable)
2 Sets
12-20 Reps
-
Day 6
1
Deadlift (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
-
-
2
Hack Squat
3 Sets
8-12 Reps
-
3
Single Leg Press
3 Sets
10-15 Reps
-
4
Leg Curl
2 Sets
12-20 Reps
-
5
Leg Extension
2 Sets
12-20 Reps
-
6
Seated Calf Raise
5 Sets
10-15 Reps
-