Program Description
This program is designed for lifters who want to improve their strength while fully stimulating hypertrophy. Workouts are designed around an upper lower split with an accessory day in the middle to hit abs, forearms, and neck. This accessory day is not required if you want to turn the program into a 4 day split. Workouts start with compound lifts for building strength then use isolation exercises to fully get muscles to failure. If in a time crunch, compound lifts can be skipped for hypertrophy benefits. For each exercise do 3-4 sets, whatever is more comfortable.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length14 weeks
- Time Per Workout90 minutes
- CreatedMay 07, 2025 09:25
- Last EditedJun 18, 2025 09:23
Summary
Transform your physique with this comprehensive 14-week program designed for serious strength and hypertrophy gains. The 5 Day Upper Lower Split balances intense upper and lower body workouts, ensuring you hit all major muscle groups effectively. With a structured routine featuring classic lifts like the Bench Press and Pull-Ups, alongside targeted accessory work, you'll build muscle and increase strength. Commit to five days a week, and watch your progress soar as you push past your limits and redefine your fitness goals.
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
10+ reps
-
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Chest Fly (Cable)
4
12-15 reps
-
6
Bayesian Curl
4
8-12 reps
-
7
Overhead Lu Raise
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
10+ reps
-
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Chest Fly (Cable)
4
12-15 reps
-
6
Bayesian Curl
4
8-12 reps
-
7
Overhead Lu Raise
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
10+ reps
-
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Chest Fly (Cable)
4
12-15 reps
-
6
Bayesian Curl
4
8-12 reps
-
7
Overhead Lu Raise
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
10+ reps
-
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Chest Fly (Cable)
4
12-15 reps
-
6
Bayesian Curl
4
8-12 reps
-
7
Overhead Lu Raise
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
10+ reps
-
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Chest Fly (Cable)
4
12-15 reps
-
6
Bayesian Curl
4
8-12 reps
-
7
Overhead Lu Raise
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
10+ reps
-
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Chest Fly (Cable)
4
12-15 reps
-
6
Bayesian Curl
4
8-12 reps
-
7
Overhead Lu Raise
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
10+ reps
-
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Chest Fly (Cable)
4
12-15 reps
-
6
Bayesian Curl
4
8-12 reps
-
7
Overhead Lu Raise
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
10+ reps
-
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Chest Fly (Cable)
4
12-15 reps
-
6
Bayesian Curl
4
8-12 reps
-
7
Overhead Lu Raise
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
10+ reps
-
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Chest Fly (Cable)
4
12-15 reps
-
6
Bayesian Curl
4
8-12 reps
-
7
Overhead Lu Raise
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
10+ reps
-
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Chest Fly (Cable)
4
12-15 reps
-
6
Bayesian Curl
4
8-12 reps
-
7
Overhead Lu Raise
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
10+ reps
-
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Chest Fly (Cable)
4
12-15 reps
-
6
Bayesian Curl
4
8-12 reps
-
7
Overhead Lu Raise
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
10+ reps
-
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Chest Fly (Cable)
4
12-15 reps
-
6
Bayesian Curl
4
8-12 reps
-
7
Overhead Lu Raise
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
10+ reps
-
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Chest Fly (Cable)
4
12-15 reps
-
6
Bayesian Curl
4
8-12 reps
-
7
Overhead Lu Raise
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
10+ reps
-
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Chest Fly (Cable)
4
12-15 reps
-
6
Bayesian Curl
4
8-12 reps
-
7
Overhead Lu Raise
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Incline Hammer Curl (Dumbbell)
4
8-12 reps
-
3
Cable Crunch
4
15-30 reps
-
4
Neck Curl
4
15-30 reps
-
5
Wrist Curls
4
15-20 reps
-
6
Neck Extension
4
15-30 reps
-
7
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Incline Hammer Curl (Dumbbell)
4
8-12 reps
-
3
Cable Crunch
4
15-30 reps
-
4
Neck Curl
4
15-30 reps
-
5
Wrist Curls
4
15-20 reps
-
6
Neck Extension
4
15-30 reps
-
7
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Incline Hammer Curl (Dumbbell)
4
8-12 reps
-
3
Cable Crunch
4
15-30 reps
-
4
Neck Curl
4
15-30 reps
-
5
Wrist Curls
4
15-20 reps
-
6
Neck Extension
4
15-30 reps
-
7
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Incline Hammer Curl (Dumbbell)
4
8-12 reps
-
3
Cable Crunch
4
15-30 reps
-
4
Neck Curl
4
15-30 reps
-
5
Wrist Curls
4
15-20 reps
-
6
Neck Extension
4
15-30 reps
-
7
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Incline Hammer Curl (Dumbbell)
4
8-12 reps
-
3
Cable Crunch
4
15-30 reps
-
4
Neck Curl
4
15-30 reps
-
5
Wrist Curls
4
15-20 reps
-
6
Neck Extension
4
15-30 reps
-
7
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Incline Hammer Curl (Dumbbell)
4
8-12 reps
-
3
Cable Crunch
4
15-30 reps
-
4
Neck Curl
4
15-30 reps
-
5
Wrist Curls
4
15-20 reps
-
6
Neck Extension
4
15-30 reps
-
7
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Incline Hammer Curl (Dumbbell)
4
8-12 reps
-
3
Cable Crunch
4
15-30 reps
-
4
Neck Curl
4
15-30 reps
-
5
Wrist Curls
4
15-20 reps
-
6
Neck Extension
4
15-30 reps
-
7
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Incline Hammer Curl (Dumbbell)
4
8-12 reps
-
3
Cable Crunch
4
15-30 reps
-
4
Neck Curl
4
15-30 reps
-
5
Wrist Curls
4
15-20 reps
-
6
Neck Extension
4
15-30 reps
-
7
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Incline Hammer Curl (Dumbbell)
4
8-12 reps
-
3
Cable Crunch
4
15-30 reps
-
4
Neck Curl
4
15-30 reps
-
5
Wrist Curls
4
15-20 reps
-
6
Neck Extension
4
15-30 reps
-
7
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Incline Hammer Curl (Dumbbell)
4
8-12 reps
-
3
Cable Crunch
4
15-30 reps
-
4
Neck Curl
4
15-30 reps
-
5
Wrist Curls
4
15-20 reps
-
6
Neck Extension
4
15-30 reps
-
7
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Incline Hammer Curl (Dumbbell)
4
8-12 reps
-
3
Cable Crunch
4
15-30 reps
-
4
Neck Curl
4
15-30 reps
-
5
Wrist Curls
4
15-20 reps
-
6
Neck Extension
4
15-30 reps
-
7
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Incline Hammer Curl (Dumbbell)
4
8-12 reps
-
3
Cable Crunch
4
15-30 reps
-
4
Neck Curl
4
15-30 reps
-
5
Wrist Curls
4
15-20 reps
-
6
Neck Extension
4
15-30 reps
-
7
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Incline Hammer Curl (Dumbbell)
4
8-12 reps
-
3
Cable Crunch
4
15-30 reps
-
4
Neck Curl
4
15-30 reps
-
5
Wrist Curls
4
15-20 reps
-
6
Neck Extension
4
15-30 reps
-
7
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Incline Hammer Curl (Dumbbell)
4
8-12 reps
-
3
Cable Crunch
4
15-30 reps
-
4
Neck Curl
4
15-30 reps
-
5
Wrist Curls
4
15-20 reps
-
6
Neck Extension
4
15-30 reps
-
7
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Rear Delt Fly (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Rear Delt Fly (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Rear Delt Fly (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Rear Delt Fly (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Rear Delt Fly (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Rear Delt Fly (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Rear Delt Fly (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Rear Delt Fly (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Rear Delt Fly (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Rear Delt Fly (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Rear Delt Fly (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Rear Delt Fly (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Rear Delt Fly (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Rear Delt Fly (Cable)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Extension
4
10-15 reps
-
6
Leg Curl
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Extension
4
10-15 reps
-
6
Leg Curl
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Extension
4
10-15 reps
-
6
Leg Curl
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Extension
4
10-15 reps
-
6
Leg Curl
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Extension
4
10-15 reps
-
6
Leg Curl
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Extension
4
10-15 reps
-
6
Leg Curl
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Extension
4
10-15 reps
-
6
Leg Curl
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Extension
4
10-15 reps
-
6
Leg Curl
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Extension
4
10-15 reps
-
6
Leg Curl
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Extension
4
10-15 reps
-
6
Leg Curl
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Extension
4
10-15 reps
-
6
Leg Curl
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Extension
4
10-15 reps
-
6
Leg Curl
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Extension
4
10-15 reps
-
6
Leg Curl
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Extension
4
10-15 reps
-
6
Leg Curl
4
10-15 reps
-
Week 1
1 / 14 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
6-10 Reps
-
2
Pull-Up (Bodyweight)4 Sets
10+ Reps
-
3
Seated Overhead Press (Dumbbell)4 Sets
6-10 Reps
-
4
Seated Row (Cable)4 Sets
8-12 Reps
-
5
Chest Fly (Cable)4 Sets
12-15 Reps
-
6
Bayesian Curl4 Sets
8-12 Reps
-
7
Overhead Lu Raise4 Sets
12-15 Reps
-
8
Overhead Tricep Extension (Cable)4 Sets
8-12 Reps
-
Day 4
1
Chest Supported Row (Machine)4 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
-
3
Lat Pulldown4 Sets
8-12 Reps
-
4
Dip (Bodyweight)4 Sets
20+ Reps
-
5
Preacher Curl (Dumbbell)4 Sets
8-12 Reps
-
6
Kelso Shrug4 Sets
12-15 Reps
-
7
Lateral Raise (Cable)4 Sets
12-15 Reps
-
8
Rear Delt Fly (Cable)4 Sets
12-15 Reps
-
Day 2
1
Deadlift (Barbell)4 Sets
1-4 Reps
-
2
Good Morning4 Sets
8-12 Reps
-
3
Leg Press (45 Degrees)4 Sets
8-12 Reps
-
4
Hip Adductor (Machine)4 Sets
12-15 Reps
-
5
Hip Abductor (Machine)4 Sets
12-15 Reps
-
6
Lunge (Dumbbell)4 Sets
8-12 Reps
-
Day 3
1
Leg Raise (Captain's Chair)4 Sets
20+ Reps
-
2
Incline Hammer Curl (Dumbbell)4 Sets
8-12 Reps
-
3
Cable Crunch4 Sets
15-30 Reps
-
4
Neck Curl4 Sets
15-30 Reps
-
5
Wrist Curls4 Sets
15-20 Reps
-
6
Neck Extension4 Sets
15-30 Reps
-
7
Reverse Wrist Curl (Dumbbell)4 Sets
15-20 Reps
-
Day 5
1
Squat (Barbell)4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
-
3
Standing Calf Raise4 Sets
15-20 Reps
-
4
Hip Thrust (Machine)4 Sets
12-15 Reps
-
5
Leg Extension4 Sets
10-15 Reps
-
6
Leg Curl4 Sets
10-15 Reps
-