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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
    Oct 04, 2025 01:07

Summary

The Modified Beast Arnold Split is an intense 18-week program designed for serious lifters looking to maximize their gains with a 6-day training schedule. Each session targets specific muscle groups, including chest, back, shoulders, arms, and legs, utilizing a variety of exercises from barbell bench presses to cable tricep pushdowns. With a focus on progressive overload and varied rep ranges, this program will push your limits and help you build strength and muscle definition. Get ready to unleash your inner beast and transform your physique!
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%
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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
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
-
-
-
-