logo
BoostcampPNG

Viking Upper/Lower Split

by

Program Description

To gain strength and build muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 20, 2025 03:07
  • Last Edited
    Aug 20, 2025 05:27

Summary

Unleash your inner warrior with the Viking Upper/Lower Split, a comprehensive 12-week program designed for serious lifters. This 7-day-a-week regimen combines powerful upper and lower body workouts, utilizing barbell and machine exercises to build strength and muscle. With a focus on compound movements like the Bench Press, High Bar Squat, and Military Press, you’ll maximize your gains while honing your technique. Get ready to forge a physique that commands respect and resilience!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.6%
Quadriceps
12.7%
Hamstrings
9.5%
Lats
9.1%
Glutes
9%
Triceps
8.3%
Abs
6.5%
Front Delts
6.4%
Chest
5.5%
Biceps
4.8%
Middle Delts
4.5%
Calves
3%
Rear Delts
2.4%
Lower Back
1.8%
Forearms
0.9%
Adductors
0.8%
Abductors
0.3%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Single Arm Row (Cable)
3
10 reps
-
7A
Straight Arm Pulldown
3
10 reps
-
7B
Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Single Arm Row (Cable)
3
10 reps
-
7A
Straight Arm Pulldown
3
10 reps
-
7B
Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Single Arm Row (Cable)
3
10 reps
-
7A
Straight Arm Pulldown
3
10 reps
-
7B
Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Single Arm Row (Cable)
3
10 reps
-
7A
Straight Arm Pulldown
3
10 reps
-
7B
Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Single Arm Row (Cable)
3
10 reps
-
7A
Straight Arm Pulldown
3
10 reps
-
7B
Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Single Arm Row (Cable)
3
10 reps
-
7A
Straight Arm Pulldown
3
10 reps
-
7B
Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Single Arm Row (Cable)
3
10 reps
-
7A
Straight Arm Pulldown
3
10 reps
-
7B
Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Single Arm Row (Cable)
3
10 reps
-
7A
Straight Arm Pulldown
3
10 reps
-
7B
Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Single Arm Row (Cable)
3
10 reps
-
7A
Straight Arm Pulldown
3
10 reps
-
7B
Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Single Arm Row (Cable)
3
10 reps
-
7A
Straight Arm Pulldown
3
10 reps
-
7B
Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Single Arm Row (Cable)
3
10 reps
-
7A
Straight Arm Pulldown
3
10 reps
-
7B
Face Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Single Arm Row (Cable)
3
10 reps
-
7A
Straight Arm Pulldown
3
10 reps
-
7B
Face Pull
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Clean Deadlift
2
3
6 reps
10 reps
-
-
3
Hack Squat
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Single Leg Press
3
12 reps
-
6A
Abs Crunch (Machine)
3
10 reps
-
6B
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Clean Deadlift
2
3
6 reps
10 reps
-
-
3
Hack Squat
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Single Leg Press
3
12 reps
-
6A
Abs Crunch (Machine)
3
10 reps
-
6B
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Clean Deadlift
2
3
6 reps
10 reps
-
-
3
Hack Squat
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Single Leg Press
3
12 reps
-
6A
Abs Crunch (Machine)
3
10 reps
-
6B
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Clean Deadlift
2
3
6 reps
10 reps
-
-
3
Hack Squat
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Single Leg Press
3
12 reps
-
6A
Abs Crunch (Machine)
3
10 reps
-
6B
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Clean Deadlift
2
3
6 reps
10 reps
-
-
3
Hack Squat
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Single Leg Press
3
12 reps
-
6A
Abs Crunch (Machine)
3
10 reps
-
6B
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Clean Deadlift
2
3
6 reps
10 reps
-
-
3
Hack Squat
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Single Leg Press
3
12 reps
-
6A
Abs Crunch (Machine)
3
10 reps
-
6B
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Clean Deadlift
2
3
6 reps
10 reps
-
-
3
Hack Squat
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Single Leg Press
3
12 reps
-
6A
Abs Crunch (Machine)
3
10 reps
-
6B
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Clean Deadlift
2
3
6 reps
10 reps
-
-
3
Hack Squat
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Single Leg Press
3
12 reps
-
6A
Abs Crunch (Machine)
3
10 reps
-
6B
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Clean Deadlift
2
3
6 reps
10 reps
-
-
3
Hack Squat
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Single Leg Press
3
12 reps
-
6A
Abs Crunch (Machine)
3
10 reps
-
6B
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Clean Deadlift
2
3
6 reps
10 reps
-
-
3
Hack Squat
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Single Leg Press
3
12 reps
-
6A
Abs Crunch (Machine)
3
10 reps
-
6B
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Clean Deadlift
2
3
6 reps
10 reps
-
-
3
Hack Squat
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Single Leg Press
3
12 reps
-
6A
Abs Crunch (Machine)
3
10 reps
-
6B
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Clean Deadlift
2
3
6 reps
10 reps
-
-
3
Hack Squat
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Single Leg Press
3
12 reps
-
6A
Abs Crunch (Machine)
3
10 reps
-
6B
Calf Raise (Leg Press)
3
10 reps
-
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5A
Lateral Raise (Dumbbell)
3
10 reps
-
5B
Shrug (Dumbbell)
3
10 reps
-
6A
Bicep Curl (Barbell)
3
10 reps
-
6B
Skull Crusher (Barbell)
3
10 reps
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Hammer Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5A
Lateral Raise (Dumbbell)
3
10 reps
-
5B
Shrug (Dumbbell)
3
10 reps
-
6A
Bicep Curl (Barbell)
3
10 reps
-
6B
Skull Crusher (Barbell)
3
10 reps
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Hammer Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5A
Lateral Raise (Dumbbell)
3
10 reps
-
5B
Shrug (Dumbbell)
3
10 reps
-
6A
Bicep Curl (Barbell)
3
10 reps
-
6B
Skull Crusher (Barbell)
3
10 reps
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Hammer Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5A
Lateral Raise (Dumbbell)
3
10 reps
-
5B
Shrug (Dumbbell)
3
10 reps
-
6A
Bicep Curl (Barbell)
3
10 reps
-
6B
Skull Crusher (Barbell)
3
10 reps
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Hammer Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5A
Lateral Raise (Dumbbell)
3
10 reps
-
5B
Shrug (Dumbbell)
3
10 reps
-
6A
Bicep Curl (Barbell)
3
10 reps
-
6B
Skull Crusher (Barbell)
3
10 reps
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Hammer Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5A
Lateral Raise (Dumbbell)
3
10 reps
-
5B
Shrug (Dumbbell)
3
10 reps
-
6A
Bicep Curl (Barbell)
3
10 reps
-
6B
Skull Crusher (Barbell)
3
10 reps
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Hammer Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5A
Lateral Raise (Dumbbell)
3
10 reps
-
5B
Shrug (Dumbbell)
3
10 reps
-
6A
Bicep Curl (Barbell)
3
10 reps
-
6B
Skull Crusher (Barbell)
3
10 reps
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Hammer Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5A
Lateral Raise (Dumbbell)
3
10 reps
-
5B
Shrug (Dumbbell)
3
10 reps
-
6A
Bicep Curl (Barbell)
3
10 reps
-
6B
Skull Crusher (Barbell)
3
10 reps
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Hammer Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5A
Lateral Raise (Dumbbell)
3
10 reps
-
5B
Shrug (Dumbbell)
3
10 reps
-
6A
Bicep Curl (Barbell)
3
10 reps
-
6B
Skull Crusher (Barbell)
3
10 reps
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Hammer Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5A
Lateral Raise (Dumbbell)
3
10 reps
-
5B
Shrug (Dumbbell)
3
10 reps
-
6A
Bicep Curl (Barbell)
3
10 reps
-
6B
Skull Crusher (Barbell)
3
10 reps
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Hammer Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5A
Lateral Raise (Dumbbell)
3
10 reps
-
5B
Shrug (Dumbbell)
3
10 reps
-
6A
Bicep Curl (Barbell)
3
10 reps
-
6B
Skull Crusher (Barbell)
3
10 reps
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5A
Lateral Raise (Dumbbell)
3
10 reps
-
5B
Shrug (Dumbbell)
3
10 reps
-
6A
Bicep Curl (Barbell)
3
10 reps
-
6B
Skull Crusher (Barbell)
3
10 reps
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6A
Abs Crunch (Machine)
3
15 reps
-
6B
Calf Raise (Leg Press)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6A
Abs Crunch (Machine)
3
15 reps
-
6B
Calf Raise (Leg Press)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6A
Abs Crunch (Machine)
3
15 reps
-
6B
Calf Raise (Leg Press)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6A
Abs Crunch (Machine)
3
15 reps
-
6B
Calf Raise (Leg Press)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6A
Abs Crunch (Machine)
3
15 reps
-
6B
Calf Raise (Leg Press)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6A
Abs Crunch (Machine)
3
15 reps
-
6B
Calf Raise (Leg Press)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6A
Abs Crunch (Machine)
3
15 reps
-
6B
Calf Raise (Leg Press)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6A
Abs Crunch (Machine)
3
15 reps
-
6B
Calf Raise (Leg Press)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6A
Abs Crunch (Machine)
3
15 reps
-
6B
Calf Raise (Leg Press)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6A
Abs Crunch (Machine)
3
15 reps
-
6B
Calf Raise (Leg Press)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6A
Abs Crunch (Machine)
3
15 reps
-
6B
Calf Raise (Leg Press)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6A
Abs Crunch (Machine)
3
15 reps
-
6B
Calf Raise (Leg Press)
3
15 reps
-
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Barbell Row
4 Sets
8 Reps
-
3
Military Press (Barbell)
3 Sets
8 Reps
-
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
6
Single Arm Row (Cable)
3 Sets
10 Reps
-
7A
Straight Arm Pulldown
3 Sets
10 Reps
-
7B
Face Pull
3 Sets
10 Reps
-
Day 3
No exercises added to this day
Day 2
1
High Bar Squat (Barbell)
4 Sets
8 Reps
-
2
Clean Deadlift
2 Sets
3 Sets
6 Reps
10 Reps
-
-
3
Hack Squat
3 Sets
10 Reps
-
4
Lying Leg Curl
3 Sets
10 Reps
-
5
Single Leg Press
3 Sets
12 Reps
-
6A
Abs Crunch (Machine)
3 Sets
10 Reps
-
6B
Calf Raise (Leg Press)
3 Sets
10 Reps
-
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Barbell Row
4 Sets
8 Reps
-
3
Military Press (Barbell)
3 Sets
12 Reps
-
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
5B
Shrug (Dumbbell)
3 Sets
10 Reps
-
6A
Bicep Curl (Barbell)
3 Sets
10 Reps
-
6B
Skull Crusher (Barbell)
3 Sets
10 Reps
-
7A
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
7B
Hammer Curl (Cable)
3 Sets
12 Reps
-
Day 5
1
High Bar Squat (Barbell)
4 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Leg Curl
3 Sets
12 Reps
-
6A
Abs Crunch (Machine)
3 Sets
15 Reps
-
6B
Calf Raise (Leg Press)
3 Sets
15 Reps
-
Day 6
No exercises added to this day
Day 7
No exercises added to this day