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Aesthetics Split

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Program Description

**Aesthetics Split** is a comprehensive 12-week workout program designed to sculpt your physique through a structured split routine. With 48 training days, this program focuses on distinct muscle groups each session, ensuring balanced development and recovery. You'll engage in a variety of exercises, from classic barbell lifts like the Bench Press to targeted movements such as Cable Flys, all calibrated to challenge your strength and endurance. Get ready to elevate your training and achieve the aesthetic results you've been striving for!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 24, 2025 02:19
  • Last Edited
    Jun 24, 2025 03:03
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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)
2
4-8 reps
RPE 8-10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
4-8 reps
RPE 8-10
4
Dip (Weighted)
2
4-8 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
4-8 reps
RPE 8-10
4
Dip (Weighted)
2
4-8 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
4-8 reps
RPE 8-10
4
Dip (Weighted)
2
4-8 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
4-8 reps
RPE 8-10
4
Dip (Weighted)
2
4-8 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
4-8 reps
RPE 8-10
4
Dip (Weighted)
2
4-8 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
4-8 reps
RPE 8-10
4
Dip (Weighted)
2
4-8 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
4-8 reps
RPE 8-10
4
Dip (Weighted)
2
4-8 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
4-8 reps
RPE 8-10
4
Dip (Weighted)
2
4-8 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
4-8 reps
RPE 8-10
4
Dip (Weighted)
2
4-8 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
4-8 reps
RPE 8-10
4
Dip (Weighted)
2
4-8 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
4-8 reps
RPE 8-10
4
Dip (Weighted)
2
4-8 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
4-8 reps
RPE 8-10
4
Dip (Weighted)
2
4-8 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8-10
2
Barbell Row
2
4-8 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
2
4-8 reps
RPE 8-10
4
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8-10
2
Barbell Row
2
4-8 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
2
4-8 reps
RPE 8-10
4
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8-10
2
Barbell Row
2
4-8 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
2
4-8 reps
RPE 8-10
4
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8-10
2
Barbell Row
2
4-8 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
2
4-8 reps
RPE 8-10
4
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8-10
2
Barbell Row
2
4-8 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
2
4-8 reps
RPE 8-10
4
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8-10
2
Barbell Row
2
4-8 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
2
4-8 reps
RPE 8-10
4
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8-10
2
Barbell Row
2
4-8 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
2
4-8 reps
RPE 8-10
4
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8-10
2
Barbell Row
2
4-8 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
2
4-8 reps
RPE 8-10
4
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8-10
2
Barbell Row
2
4-8 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
2
4-8 reps
RPE 8-10
4
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8-10
2
Barbell Row
2
4-8 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
2
4-8 reps
RPE 8-10
4
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8-10
2
Barbell Row
2
4-8 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
2
4-8 reps
RPE 8-10
4
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 8-10
2
Barbell Row
2
4-8 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
2
4-8 reps
RPE 8-10
4
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Leg Extension
2
4-8 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Standing Calf Raise
2
4-8 reps
RPE 8-10
6
Cable Crunch
2
4-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Leg Extension
2
4-8 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Standing Calf Raise
2
4-8 reps
RPE 8-10
6
Cable Crunch
2
4-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Leg Extension
2
4-8 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Standing Calf Raise
2
4-8 reps
RPE 8-10
6
Cable Crunch
2
4-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Leg Extension
2
4-8 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Standing Calf Raise
2
4-8 reps
RPE 8-10
6
Cable Crunch
2
4-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Leg Extension
2
4-8 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Standing Calf Raise
2
4-8 reps
RPE 8-10
6
Cable Crunch
2
4-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Leg Extension
2
4-8 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Standing Calf Raise
2
4-8 reps
RPE 8-10
6
Cable Crunch
2
4-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Leg Extension
2
4-8 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Standing Calf Raise
2
4-8 reps
RPE 8-10
6
Cable Crunch
2
4-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Leg Extension
2
4-8 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Standing Calf Raise
2
4-8 reps
RPE 8-10
6
Cable Crunch
2
4-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Leg Extension
2
4-8 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Standing Calf Raise
2
4-8 reps
RPE 8-10
6
Cable Crunch
2
4-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Leg Extension
2
4-8 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Standing Calf Raise
2
4-8 reps
RPE 8-10
6
Cable Crunch
2
4-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Leg Extension
2
4-8 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Standing Calf Raise
2
4-8 reps
RPE 8-10
6
Cable Crunch
2
4-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Leg Extension
2
4-8 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Standing Calf Raise
2
4-8 reps
RPE 8-10
6
Cable Crunch
2
4-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-8 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 8-10
3
Single Arm Rear Delt Cable Fly
2
4-8 reps
RPE 8-10
4
Overhead Tricep Extension (Dumbbell)
2
4-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-10
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-8 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 8-10
3
Single Arm Rear Delt Cable Fly
2
4-8 reps
RPE 8-10
4
Overhead Tricep Extension (Dumbbell)
2
4-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-10
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-8 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 8-10
3
Single Arm Rear Delt Cable Fly
2
4-8 reps
RPE 8-10
4
Overhead Tricep Extension (Dumbbell)
2
4-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-10
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-8 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 8-10
3
Single Arm Rear Delt Cable Fly
2
4-8 reps
RPE 8-10
4
Overhead Tricep Extension (Dumbbell)
2
4-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-10
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-8 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 8-10
3
Single Arm Rear Delt Cable Fly
2
4-8 reps
RPE 8-10
4
Overhead Tricep Extension (Dumbbell)
2
4-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-10
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-8 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 8-10
3
Single Arm Rear Delt Cable Fly
2
4-8 reps
RPE 8-10
4
Overhead Tricep Extension (Dumbbell)
2
4-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-10
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-8 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 8-10
3
Single Arm Rear Delt Cable Fly
2
4-8 reps
RPE 8-10
4
Overhead Tricep Extension (Dumbbell)
2
4-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-10
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-8 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 8-10
3
Single Arm Rear Delt Cable Fly
2
4-8 reps
RPE 8-10
4
Overhead Tricep Extension (Dumbbell)
2
4-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-10
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-8 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 8-10
3
Single Arm Rear Delt Cable Fly
2
4-8 reps
RPE 8-10
4
Overhead Tricep Extension (Dumbbell)
2
4-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-10
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-8 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 8-10
3
Single Arm Rear Delt Cable Fly
2
4-8 reps
RPE 8-10
4
Overhead Tricep Extension (Dumbbell)
2
4-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-10
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-8 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 8-10
3
Single Arm Rear Delt Cable Fly
2
4-8 reps
RPE 8-10
4
Overhead Tricep Extension (Dumbbell)
2
4-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-10
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-8 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 8-10
3
Single Arm Rear Delt Cable Fly
2
4-8 reps
RPE 8-10
4
Overhead Tricep Extension (Dumbbell)
2
4-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-10
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 8-10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@8-10
2
Incline Bench Press (Smith Machine)
2 Sets
4-8 Reps
@8-10
3
Chest Fly (Cable)
2 Sets
4-8 Reps
@8-10
4
Dip (Weighted)
2 Sets
4-8 Reps
@8-10
5
One Arm Lateral Raise (Cable)
2 Sets
4-8 Reps
@8-10
Day 2
1
Lat Pulldown
2 Sets
4-8 Reps
@8-10
2
Barbell Row
2 Sets
4-8 Reps
@8-10
3
Lat Pulldown (Single Arm)
2 Sets
4-8 Reps
@8-10
4
Chest Supported Row (Dumbbell)
2 Sets
4-8 Reps
@8-10
5
Preacher Curl (Dumbbell)
2 Sets
4-8 Reps
@8-10
6
Hammer Curl (Dumbbell)
2 Sets
4-8 Reps
@8-10
Day 3
1
Lying Leg Curl
2 Sets
4-8 Reps
@8-10
2
Squat (Smith Machine)
2 Sets
4-8 Reps
@8-10
3
Leg Extension
2 Sets
4-8 Reps
@8-10
4
Romanian Deadlift (Barbell)
2 Sets
4-8 Reps
@8-10
5
Standing Calf Raise
2 Sets
4-8 Reps
@8-10
6
Cable Crunch
2 Sets
4-8 Reps
@8-10
Day 4
1
AD Press (Smith Machine)
2 Sets
4-8 Reps
@8-10
2
One Arm Lateral Raise (Cable)
2 Sets
4-8 Reps
@8-10
3
Single Arm Rear Delt Cable Fly
2 Sets
4-8 Reps
@8-10
4
Overhead Tricep Extension (Dumbbell)
2 Sets
4-8 Reps
@8-10
5
Preacher Curl (Dumbbell)
2 Sets
4-8 Reps
@8-10
6
Tricep Pushdown (Cable)
2 Sets
4-8 Reps
@8-10
7
Hammer Curl (Dumbbell)
2 Sets
4-8 Reps
@8-10