logo
BoostcampPNG

Modified Beast Arnold Split - 6x week

by Rodrigo T.
1 athletes joined

Program Description

Bodybuilding. Take rest as needed..extra days are fine.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 30, 2025 07:25
  • Last Edited
    Sep 30, 2025 07:58
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Biceps
9.9%
Hamstrings
9.6%
Chest
9.5%
Front Delts
9.5%
Middle Delts
8.6%
Quadriceps
8.5%
Lats
7.2%
Glutes
6.7%
Upper Back
6.2%
Calves
4%
Lower Back
3.7%
Abs
2.5%
Forearms
1.5%
Rear Delts
0.8%
Abductors
0.4%
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
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
10 reps
5 reps
5 reps
RPE 3
RPE 6
RPE 9
2
T-Bar Row
1
3
10 reps
12 reps
RPE 5
RPE 8
3
Chest Fly (Cable)
4
12 reps
-
4
Lat Pulldown
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
10 reps
5 reps
5 reps
RPE 3
RPE 6
RPE 9
2
T-Bar Row
1
3
10 reps
12 reps
RPE 5
RPE 8
3
Chest Fly (Cable)
4
12 reps
-
4
Lat Pulldown
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
10 reps
5 reps
5 reps
RPE 3
RPE 6
RPE 9
2
T-Bar Row
1
3
10 reps
12 reps
RPE 5
RPE 8
3
Chest Fly (Cable)
4
12 reps
-
4
Lat Pulldown
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
10 reps
5 reps
5 reps
RPE 3
RPE 6
RPE 9
2
T-Bar Row
1
3
10 reps
12 reps
RPE 5
RPE 8
3
Chest Fly (Cable)
4
12 reps
-
4
Lat Pulldown
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
10 reps
5 reps
5 reps
RPE 3
RPE 6
RPE 9
2
T-Bar Row
1
3
10 reps
12 reps
RPE 5
RPE 8
3
Chest Fly (Cable)
4
12 reps
-
4
Lat Pulldown
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
10 reps
5 reps
5 reps
RPE 3
RPE 6
RPE 9
2
T-Bar Row
1
3
10 reps
12 reps
RPE 5
RPE 8
3
Chest Fly (Cable)
4
12 reps
-
4
Lat Pulldown
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
10 reps
5 reps
5 reps
RPE 3
RPE 6
RPE 9
2
T-Bar Row
1
3
10 reps
12 reps
RPE 5
RPE 8
3
Chest Fly (Cable)
4
12 reps
-
4
Lat Pulldown
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
10 reps
5 reps
5 reps
RPE 3
RPE 6
RPE 9
2
T-Bar Row
1
3
10 reps
12 reps
RPE 5
RPE 8
3
Chest Fly (Cable)
4
12 reps
-
4
Lat Pulldown
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
10 reps
5 reps
5 reps
RPE 3
RPE 6
RPE 9
2
T-Bar Row
1
3
10 reps
12 reps
RPE 5
RPE 8
3
Chest Fly (Cable)
4
12 reps
-
4
Lat Pulldown
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
10 reps
5 reps
5 reps
RPE 3
RPE 6
RPE 9
2
T-Bar Row
1
3
10 reps
12 reps
RPE 5
RPE 8
3
Chest Fly (Cable)
4
12 reps
-
4
Lat Pulldown
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
10 reps
5 reps
5 reps
RPE 3
RPE 6
RPE 9
2
T-Bar Row
1
3
10 reps
12 reps
RPE 5
RPE 8
3
Chest Fly (Cable)
4
12 reps
-
4
Lat Pulldown
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
10 reps
5 reps
5 reps
RPE 3
RPE 6
RPE 9
2
T-Bar Row
1
3
10 reps
12 reps
RPE 5
RPE 8
3
Chest Fly (Cable)
4
12 reps
-
4
Lat Pulldown
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
10 reps
5 reps
5 reps
RPE 3
RPE 6
RPE 9
2
T-Bar Row
1
3
10 reps
12 reps
RPE 5
RPE 8
3
Chest Fly (Cable)
4
12 reps
-
4
Lat Pulldown
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
10 reps
5 reps
5 reps
RPE 3
RPE 6
RPE 9
2
T-Bar Row
1
3
10 reps
12 reps
RPE 5
RPE 8
3
Chest Fly (Cable)
4
12 reps
-
4
Lat Pulldown
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
10 reps
5 reps
5 reps
RPE 3
RPE 6
RPE 9
2
T-Bar Row
1
3
10 reps
12 reps
RPE 5
RPE 8
3
Chest Fly (Cable)
4
12 reps
-
4
Lat Pulldown
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
10 reps
5 reps
5 reps
RPE 3
RPE 6
RPE 9
2
T-Bar Row
1
3
10 reps
12 reps
RPE 5
RPE 8
3
Chest Fly (Cable)
4
12 reps
-
4
Lat Pulldown
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
10 reps
5 reps
5 reps
RPE 3
RPE 6
RPE 9
2
T-Bar Row
1
3
10 reps
12 reps
RPE 5
RPE 8
3
Chest Fly (Cable)
4
12 reps
-
4
Lat Pulldown
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
10 reps
5 reps
5 reps
RPE 3
RPE 6
RPE 9
2
T-Bar Row
1
3
10 reps
12 reps
RPE 5
RPE 8
3
Chest Fly (Cable)
4
12 reps
-
4
Lat Pulldown
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 4
RPE 8
2
Incline Curl (Dumbbell)
3
1
12 reps
-
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Cable)
4
-
5
Preacher Curl (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 4
RPE 8
2
Incline Curl (Dumbbell)
3
1
12 reps
-
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Cable)
4
-
5
Preacher Curl (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 4
RPE 8
2
Incline Curl (Dumbbell)
3
1
12 reps
-
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Cable)
4
-
5
Preacher Curl (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 4
RPE 8
2
Incline Curl (Dumbbell)
3
1
12 reps
-
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Cable)
4
-
5
Preacher Curl (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 4
RPE 8
2
Incline Curl (Dumbbell)
3
1
12 reps
-
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Cable)
4
-
5
Preacher Curl (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 4
RPE 8
2
Incline Curl (Dumbbell)
3
1
12 reps
-
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Cable)
4
-
5
Preacher Curl (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 4
RPE 8
2
Incline Curl (Dumbbell)
3
1
12 reps
-
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Cable)
4
-
5
Preacher Curl (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 4
RPE 8
2
Incline Curl (Dumbbell)
3
1
12 reps
-
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Cable)
4
-
5
Preacher Curl (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 4
RPE 8
2
Incline Curl (Dumbbell)
3
1
12 reps
-
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Cable)
4
-
5
Preacher Curl (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 4
RPE 8
2
Incline Curl (Dumbbell)
3
1
12 reps
-
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Cable)
4
-
5
Preacher Curl (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 4
RPE 8
2
Incline Curl (Dumbbell)
3
1
12 reps
-
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Cable)
4
-
5
Preacher Curl (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 4
RPE 8
2
Incline Curl (Dumbbell)
3
1
12 reps
-
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Cable)
4
-
5
Preacher Curl (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 4
RPE 8
2
Incline Curl (Dumbbell)
3
1
12 reps
-
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Cable)
4
-
5
Preacher Curl (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 4
RPE 8
2
Incline Curl (Dumbbell)
3
1
12 reps
-
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Cable)
4
-
5
Preacher Curl (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 4
RPE 8
2
Incline Curl (Dumbbell)
3
1
12 reps
-
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Cable)
4
-
5
Preacher Curl (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 4
RPE 8
2
Incline Curl (Dumbbell)
3
1
12 reps
-
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Cable)
4
-
5
Preacher Curl (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 4
RPE 8
2
Incline Curl (Dumbbell)
3
1
12 reps
-
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Cable)
4
-
5
Preacher Curl (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 4
RPE 8
2
Incline Curl (Dumbbell)
3
1
12 reps
-
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Cable)
4
-
5
Preacher Curl (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Hack Squat
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Hack Squat
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Hack Squat
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Hack Squat
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Hack Squat
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Hack Squat
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Hack Squat
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Hack Squat
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Hack Squat
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Hack Squat
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Hack Squat
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Hack Squat
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Hack Squat
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Hack Squat
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Hack Squat
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Hack Squat
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Hack Squat
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Hack Squat
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Bent Over Row (Barbell)
4
-
3
Pec Deck (Machine)
3
-
4
Pull-Up (Assisted)
3
-
5
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Bent Over Row (Barbell)
4
-
3
Pec Deck (Machine)
3
-
4
Pull-Up (Assisted)
3
-
5
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Bent Over Row (Barbell)
4
-
3
Pec Deck (Machine)
3
-
4
Pull-Up (Assisted)
3
-
5
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Bent Over Row (Barbell)
4
-
3
Pec Deck (Machine)
3
-
4
Pull-Up (Assisted)
3
-
5
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Bent Over Row (Barbell)
4
-
3
Pec Deck (Machine)
3
-
4
Pull-Up (Assisted)
3
-
5
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Bent Over Row (Barbell)
4
-
3
Pec Deck (Machine)
3
-
4
Pull-Up (Assisted)
3
-
5
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Bent Over Row (Barbell)
4
-
3
Pec Deck (Machine)
3
-
4
Pull-Up (Assisted)
3
-
5
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Bent Over Row (Barbell)
4
-
3
Pec Deck (Machine)
3
-
4
Pull-Up (Assisted)
3
-
5
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Bent Over Row (Barbell)
4
-
3
Pec Deck (Machine)
3
-
4
Pull-Up (Assisted)
3
-
5
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Bent Over Row (Barbell)
4
-
3
Pec Deck (Machine)
3
-
4
Pull-Up (Assisted)
3
-
5
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Bent Over Row (Barbell)
4
-
3
Pec Deck (Machine)
3
-
4
Pull-Up (Assisted)
3
-
5
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Bent Over Row (Barbell)
4
-
3
Pec Deck (Machine)
3
-
4
Pull-Up (Assisted)
3
-
5
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Bent Over Row (Barbell)
4
-
3
Pec Deck (Machine)
3
-
4
Pull-Up (Assisted)
3
-
5
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Bent Over Row (Barbell)
4
-
3
Pec Deck (Machine)
3
-
4
Pull-Up (Assisted)
3
-
5
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Bent Over Row (Barbell)
4
-
3
Pec Deck (Machine)
3
-
4
Pull-Up (Assisted)
3
-
5
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Bent Over Row (Barbell)
4
-
3
Pec Deck (Machine)
3
-
4
Pull-Up (Assisted)
3
-
5
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Bent Over Row (Barbell)
4
-
3
Pec Deck (Machine)
3
-
4
Pull-Up (Assisted)
3
-
5
Standing Pullover (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Bent Over Row (Barbell)
4
-
3
Pec Deck (Machine)
3
-
4
Pull-Up (Assisted)
3
-
5
Standing Pullover (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
-
2
Bicep Curl (Barbell)
4
-
3
Skull Crusher (Barbell)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
3
-
6
Reverse Peck Dec Individual
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
-
2
Bicep Curl (Barbell)
4
-
3
Skull Crusher (Barbell)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
3
-
6
Reverse Peck Dec Individual
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
-
2
Bicep Curl (Barbell)
4
-
3
Skull Crusher (Barbell)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
3
-
6
Reverse Peck Dec Individual
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
-
2
Bicep Curl (Barbell)
4
-
3
Skull Crusher (Barbell)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
3
-
6
Reverse Peck Dec Individual
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
-
2
Bicep Curl (Barbell)
4
-
3
Skull Crusher (Barbell)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
3
-
6
Reverse Peck Dec Individual
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
-
2
Bicep Curl (Barbell)
4
-
3
Skull Crusher (Barbell)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
3
-
6
Reverse Peck Dec Individual
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
-
2
Bicep Curl (Barbell)
4
-
3
Skull Crusher (Barbell)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
3
-
6
Reverse Peck Dec Individual
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
-
2
Bicep Curl (Barbell)
4
-
3
Skull Crusher (Barbell)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
3
-
6
Reverse Peck Dec Individual
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
-
2
Bicep Curl (Barbell)
4
-
3
Skull Crusher (Barbell)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
3
-
6
Reverse Peck Dec Individual
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
-
2
Bicep Curl (Barbell)
4
-
3
Skull Crusher (Barbell)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
3
-
6
Reverse Peck Dec Individual
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
-
2
Bicep Curl (Barbell)
4
-
3
Skull Crusher (Barbell)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
3
-
6
Reverse Peck Dec Individual
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
-
2
Bicep Curl (Barbell)
4
-
3
Skull Crusher (Barbell)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
3
-
6
Reverse Peck Dec Individual
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
-
2
Bicep Curl (Barbell)
4
-
3
Skull Crusher (Barbell)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
3
-
6
Reverse Peck Dec Individual
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
-
2
Bicep Curl (Barbell)
4
-
3
Skull Crusher (Barbell)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
3
-
6
Reverse Peck Dec Individual
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
-
2
Bicep Curl (Barbell)
4
-
3
Skull Crusher (Barbell)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
3
-
6
Reverse Peck Dec Individual
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
-
2
Bicep Curl (Barbell)
4
-
3
Skull Crusher (Barbell)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
3
-
6
Reverse Peck Dec Individual
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
-
2
Bicep Curl (Barbell)
4
-
3
Skull Crusher (Barbell)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
3
-
6
Reverse Peck Dec Individual
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
-
2
Bicep Curl (Barbell)
4
-
3
Skull Crusher (Barbell)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
3
-
6
Reverse Peck Dec Individual
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Curl
3
-
5
Standing Calf Raise
4
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@3
@6
@9
@9
@9
@9
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
@5
@8
@8
@8
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@4
@8
@8
@8
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
5
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
2
Hack Squat
1 Set
1 Set
1 Set
1 Set
-
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
1 Set
-
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
-
-
-
-
5
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
-
-
-
-
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
-
-
-
4
Pull-Up (Assisted)
1 Set
1 Set
1 Set
-
-
-
5
Standing Pullover (Cable)
1 Set
1 Set
1 Set
-
-
-
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
2
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
3
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
5
Bayesian Curl
1 Set
1 Set
1 Set
-
-
-
6
Reverse Peck Dec Individual
1 Set
1 Set
1 Set
-
-
-
Day 6
1
Leg Press
1 Set
1 Set
1 Set
1 Set
-
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
-
-
-
-