logo
BoostcampPNG

aesthetics focused split

by Bofghan L.

Program Description

take 1 day rest after push days and at end of the week this program is focusing on back and arms for the V taper and overall aesthetics

Program Overview

  • Level
    Advanced, Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Aug 23, 2024 12:27
  • Last Edited
    Jun 18, 2025 09:28

Summary

Elevate your physique with this 12-week aesthetics-focused split, designed for serious lifters looking to sculpt and define their body. Committing just four days a week, you'll engage in targeted workouts that emphasize legs, shoulders, and back, utilizing a mix of barbell, dumbbell, and machine exercises. Each session is crafted to maximize muscle engagement and promote growth, ensuring you stay motivated and challenged. Get ready to transform your appearance and achieve the aesthetic physique you’ve always wanted!
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
Squat (Barbell)
1
2
12-15 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Machine)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-15 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Machine)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-15 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Machine)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-15 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Machine)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-15 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Machine)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-15 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Machine)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-15 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Machine)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-15 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Machine)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-15 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Machine)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-15 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Machine)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-15 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Machine)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-15 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Machine)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bench Press (Close Grip)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bench Press (Close Grip)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bench Press (Close Grip)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bench Press (Close Grip)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bench Press (Close Grip)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bench Press (Close Grip)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bench Press (Close Grip)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bench Press (Close Grip)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bench Press (Close Grip)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bench Press (Close Grip)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bench Press (Close Grip)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bench Press (Close Grip)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Bench Press (Close Grip)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Bench Press (Close Grip)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Bench Press (Close Grip)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Bench Press (Close Grip)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Bench Press (Close Grip)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Bench Press (Close Grip)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Bench Press (Close Grip)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Bench Press (Close Grip)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Bench Press (Close Grip)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Bench Press (Close Grip)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Bench Press (Close Grip)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Bench Press (Close Grip)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
12-15 Reps
6-8 Reps
-
-
2
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
-
3
Leg Extension
2 Sets
12-15 Reps
-
4
Leg Curl
2 Sets
12-15 Reps
-
5
Hip Thrust (Barbell)
2 Sets
12-15 Reps
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
-
7
Lateral Raise (Machine)
3 Sets
12-15 Reps
-
8
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
-
Day 2
1
Seated Row (Cable)
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
12-15 Reps
-
3
Chest Supported Row (Machine)
3 Sets
12-15 Reps
-
4
Face Pull
2 Sets
12-15 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
-
6
Preacher Curl (Machine)
3 Sets
12-15 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
-
2
Bench Press (Close Grip)
2 Sets
12-15 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
4
Chest Fly (Cable)
3 Sets
12-15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
Day 4
1
Seated Row (Cable)
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
12-15 Reps
-
3
Chest Supported Row (Machine)
3 Sets
12-15 Reps
-
4
Face Pull
2 Sets
12-15 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
-
6
Preacher Curl (Machine)
3 Sets
12-15 Reps
-
7
Bench Press (Close Grip)
2 Sets
6-8 Reps
-
8
Tricep Extension (Cable)
2 Sets
12-15 Reps
-