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J Nips Bodybuilding Plan | Upper Lower

by Vincenzo
204 athletes joined

Program Description

Upper Lower Bodybuilding plan with an emphasis on controlled eccentric movement and long length partials. Weeks 1-5 are mostly the same with some variation in order. Weeks 6-10 have a few new workouts

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 25, 2024 09:48
  • Last Edited
    Sep 18, 2024 01:04
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Chest Press (Smith)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
4
Skull Crusher
1
1
1
8-10 reps
8-10 reps
5-10 reps
RPE 6
RPE 10
RPE 10
5
Lat Pulldown (Single Arm)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
7
Lat Prayer
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Prayer
3
12-15 reps
4
One Arm Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
5
Incline Chest Press (Smith)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Chest Fly (Cable)
3
12-15 reps
7
Skull Crusher
1
1
1
8-10 reps
8-10 reps
5-10 reps
RPE 6
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Chest Press (Smith)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
4
Skull Crusher
1
1
1
8-10 reps
8-10 reps
5-10 reps
RPE 6
RPE 10
RPE 10
5
Lat Pulldown (Single Arm)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
7
Lat Prayer
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Chest Press (Smith)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
4
Skull Crusher
1
1
1
8-10 reps
8-10 reps
5-10 reps
RPE 6
RPE 10
RPE 10
5
Lat Pulldown (Single Arm)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
7
Lat Prayer
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Chest Press (Smith)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
4
Skull Crusher
1
1
1
8-10 reps
8-10 reps
5-10 reps
RPE 6
RPE 10
RPE 10
5
Lat Pulldown (Single Arm)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
7
Lat Prayer
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Pec Fly (Dumbbell)
3
12-15 reps
4
Overhead Tricep Extension (Cable)
3
10-12 reps
5
Seated Row (Cable)
1
2
10-128 reps
10-12 reps
6
T-Bar Row
3
8-10 reps
7
Wide Grip Lat Pulldown
2
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Pec Fly (Dumbbell)
3
12-15 reps
4
Overhead Tricep Extension (Cable)
3
10-12 reps
5
Seated Row (Cable)
1
2
10-128 reps
10-12 reps
6
T-Bar Row
3
8-10 reps
7
Wide Grip Lat Pulldown
2
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Pec Fly (Dumbbell)
3
12-15 reps
4
Overhead Tricep Extension (Cable)
3
10-12 reps
5
Seated Row (Cable)
1
2
10-128 reps
10-12 reps
6
T-Bar Row
3
8-10 reps
7
Wide Grip Lat Pulldown
2
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Pec Fly (Dumbbell)
3
12-15 reps
4
Overhead Tricep Extension (Cable)
3
10-12 reps
5
Seated Row (Cable)
1
2
10-128 reps
10-12 reps
6
T-Bar Row
3
8-10 reps
7
Wide Grip Lat Pulldown
2
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Pec Fly (Dumbbell)
3
12-15 reps
4
Overhead Tricep Extension (Cable)
3
10-12 reps
5
Seated Row (Cable)
1
2
10-128 reps
10-12 reps
6
T-Bar Row
3
8-10 reps
7
Wide Grip Lat Pulldown
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
2
Hip Adductor (Machine)
3
10-12 reps
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
4
Leg Extension
3
10-12 reps
RPE 10
5
Seated Calf Raise
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
2
Hip Adductor (Machine)
3
10-12 reps
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
4
Leg Extension
3
10-12 reps
RPE 10
5
Seated Calf Raise
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
2
Hip Adductor (Machine)
3
10-12 reps
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
4
Leg Extension
3
10-12 reps
RPE 10
5
Seated Calf Raise
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
2
Hip Adductor (Machine)
3
10-12 reps
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
4
Leg Extension
3
10-12 reps
RPE 10
5
Seated Calf Raise
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
2
Hip Adductor (Machine)
3
10-12 reps
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
4
Leg Extension
3
10-12 reps
RPE 10
5
Seated Calf Raise
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
2
Hip Adductor (Machine)
3
10-12 reps
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
4
Leg Extension
3
10-12 reps
RPE 10
5
Seated Calf Raise
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
2
Hip Adductor (Machine)
3
10-12 reps
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
4
Leg Extension
3
10-12 reps
RPE 10
5
Seated Calf Raise
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
2
Hip Adductor (Machine)
3
10-12 reps
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
4
Leg Extension
3
10-12 reps
RPE 10
5
Seated Calf Raise
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
2
Hip Adductor (Machine)
3
10-12 reps
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
4
Leg Extension
3
10-12 reps
RPE 10
5
Seated Calf Raise
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
2
Hip Adductor (Machine)
3
10-12 reps
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
4
Leg Extension
3
10-12 reps
RPE 10
5
Seated Calf Raise
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
2
Pull-Up (Assisted)
3
8-10 reps
3
Rear Delt Fly (Machine)
2
1
3-5 reps
5-10 reps
4
Bicep Curl (Dumbbell)
2
10-12 reps
5
Dip (Assisted)
3
8-10 reps
6
Shoulder Press (Machine)
3
1
10-12 reps
5-10 reps
7
Lateral Raise (Dumbbell)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
2
Pull-Up (Assisted)
3
8-10 reps
3
Rear Delt Fly (Machine)
2
1
3-5 reps
5-10 reps
4
Bicep Curl (Dumbbell)
2
10-12 reps
5
Dip (Assisted)
3
8-10 reps
6
Shoulder Press (Machine)
3
1
10-12 reps
5-10 reps
7
Lateral Raise (Dumbbell)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
2
Pull-Up (Assisted)
3
8-10 reps
3
Rear Delt Fly (Machine)
2
1
3-5 reps
5-10 reps
4
Bicep Curl (Dumbbell)
2
10-12 reps
5
Dip (Assisted)
3
8-10 reps
6
Shoulder Press (Machine)
3
1
10-12 reps
5-10 reps
7
Lateral Raise (Dumbbell)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
2
Pull-Up (Assisted)
3
8-10 reps
3
Rear Delt Fly (Machine)
2
1
3-5 reps
5-10 reps
4
Bicep Curl (Dumbbell)
2
10-12 reps
5
Dip (Assisted)
3
8-10 reps
6
Shoulder Press (Machine)
3
1
10-12 reps
5-10 reps
7
Lateral Raise (Dumbbell)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
2
Pull-Up (Assisted)
3
8-10 reps
3
Rear Delt Fly (Machine)
2
1
3-5 reps
5-10 reps
4
Bicep Curl (Dumbbell)
2
10-12 reps
5
Dip (Assisted)
3
8-10 reps
6
Shoulder Press (Machine)
3
1
10-12 reps
5-10 reps
7
Lateral Raise (Dumbbell)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
2
Chest Supported Row (Machine)
3
8-10 reps
3
Reverse Pec Deck
3
12-15 reps
4
Preacher Curl (Dumbbell)
2
10-12 reps
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
6
Chest Press (Machine)
3
8-10 reps
7
Lateral Raise (Cable)
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
2
Chest Supported Row (Machine)
3
8-10 reps
3
Reverse Pec Deck
3
12-15 reps
4
Preacher Curl (Dumbbell)
2
10-12 reps
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
6
Chest Press (Machine)
3
8-10 reps
7
Lateral Raise (Cable)
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
2
Chest Supported Row (Machine)
3
8-10 reps
3
Reverse Pec Deck
3
12-15 reps
4
Preacher Curl (Dumbbell)
2
10-12 reps
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
6
Chest Press (Machine)
3
8-10 reps
7
Lateral Raise (Cable)
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
2
Chest Supported Row (Machine)
3
8-10 reps
3
Reverse Pec Deck
3
12-15 reps
4
Preacher Curl (Dumbbell)
2
10-12 reps
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
6
Chest Press (Machine)
3
8-10 reps
7
Lateral Raise (Cable)
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
2
Chest Supported Row (Machine)
3
8-10 reps
3
Reverse Pec Deck
3
12-15 reps
4
Preacher Curl (Dumbbell)
2
10-12 reps
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
6
Chest Press (Machine)
3
8-10 reps
7
Lateral Raise (Cable)
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Leg Press
3
8-10 reps
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 6
RPE 7
5A
Hip Adductor (Machine)
3
10-12 reps
5B
Goblet Squat
3
10-12 reps
6
Standing Calf Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Leg Press
3
8-10 reps
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 6
RPE 7
5A
Hip Adductor (Machine)
3
10-12 reps
5B
Goblet Squat
3
10-12 reps
6
Standing Calf Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Leg Press
3
8-10 reps
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 6
RPE 7
5A
Hip Adductor (Machine)
3
10-12 reps
5B
Goblet Squat
3
10-12 reps
6
Standing Calf Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Leg Press
3
8-10 reps
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 6
RPE 7
5A
Hip Adductor (Machine)
3
10-12 reps
5B
Goblet Squat
3
10-12 reps
6
Standing Calf Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Leg Press
3
8-10 reps
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 6
RPE 7
5A
Hip Adductor (Machine)
3
10-12 reps
5B
Goblet Squat
3
10-12 reps
6
Standing Calf Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Glute-Ham Raise
3
8 reps
3
Leg Press
3
8-10 reps
5A
Hip Adductor (Machine)
3
10-12 reps
5B
Hip Abductor (Machine)
3
10-12 reps
6
Standing Calf Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Glute-Ham Raise
3
8 reps
3
Leg Press
3
8-10 reps
5A
Hip Adductor (Machine)
3
10-12 reps
5B
Hip Abductor (Machine)
3
10-12 reps
6
Standing Calf Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Glute-Ham Raise
3
8 reps
3
Leg Press
3
8-10 reps
5A
Hip Adductor (Machine)
3
10-12 reps
5B
Hip Abductor (Machine)
3
10-12 reps
6
Standing Calf Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Glute-Ham Raise
3
8 reps
3
Leg Press
3
8-10 reps
5A
Hip Adductor (Machine)
3
10-12 reps
5B
Hip Abductor (Machine)
3
10-12 reps
6
Standing Calf Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Glute-Ham Raise
3
8 reps
3
Leg Press
3
8-10 reps
5A
Hip Adductor (Machine)
3
10-12 reps
5B
Hip Abductor (Machine)
3
10-12 reps
6
Standing Calf Raise
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Bayesian Curl
3
10-12 reps
3
Preacher Curl (Barbell)
2
12-15 reps
4
Chest Fly (Cable)
3
8-12 reps
5
French Press
3
8-10 reps
6
Tricep Extension (Cable)
1
12-15 reps
7
Abs Crunch (Weighted)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
2
French Press
3
8-10 reps
3
Tricep Extension (Cable)
1
12-15 reps
4
Lat Pulldown
3
8-12 reps
5
Bayesian Curl
3
10-12 reps
6
Preacher Curl (Barbell)
2
12-15 reps
7
Abs Crunch (Weighted)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Bayesian Curl
3
10-12 reps
3
Preacher Curl (Barbell)
2
12-15 reps
4
Chest Fly (Cable)
3
8-12 reps
5
French Press
3
8-10 reps
6
Tricep Extension (Cable)
1
12-15 reps
7
Abs Crunch (Weighted)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
2
Tricep Extension (Cable)
1
12-15 reps
3
French Press
3
8-10 reps
4
Lat Pulldown
3
8-12 reps
5
Bayesian Curl
3
10-12 reps
6
Preacher Curl (Barbell)
2
12-15 reps
7
Abs Crunch (Weighted)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
2
French Press
3
8-10 reps
3
Tricep Extension (Cable)
1
12-15 reps
4
Lat Pulldown
3
8-12 reps
5
Bayesian Curl
3
10-12 reps
6
Preacher Curl (Barbell)
2
12-15 reps
7
Abs Crunch (Weighted)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Bayesian Curl
3
10-12 reps
3
Bicep Curl (Cable)
2
12-15 reps
4
Chest Fly (Cable)
3
8-12 reps
5
Skull Crusher
3
10-12 reps
6
Tricep Rope Push Down (Cable)
2
12-15 reps
7
Leg Raise (Captain's Chair)
3
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
2
Skull Crusher
3
10-12 reps
3
Tricep Rope Push Down (Cable)
2
12-15 reps
4
Lat Pulldown
3
8-12 reps
5
Bayesian Curl
3
10-12 reps
6
Bicep Curl (Cable)
2
12-15 reps
7
Leg Raise (Captain's Chair)
3
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Bayesian Curl
3
10-12 reps
3
Bicep Curl (Cable)
2
12-15 reps
4
Chest Fly (Cable)
3
8-12 reps
5
Skull Crusher
3
10-12 reps
6
Tricep Rope Push Down (Cable)
2
12-15 reps
7
Leg Raise (Captain's Chair)
3
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
2
Skull Crusher
3
10-12 reps
3
Tricep Rope Push Down (Cable)
2
12-15 reps
4
Lat Pulldown
3
8-12 reps
5
Bayesian Curl
3
10-12 reps
6
Bicep Curl (Cable)
2
12-15 reps
7
Leg Raise (Captain's Chair)
3
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Bayesian Curl
3
10-12 reps
3
Bicep Curl (Cable)
2
12-15 reps
4
Chest Fly (Cable)
3
8-12 reps
5
Skull Crusher
3
10-12 reps
6
Tricep Rope Push Down (Cable)
2
12-15 reps
7
Leg Raise (Captain's Chair)
3
10-20 reps
Week 1
1 / 10 Weeks
Day 1
1
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
2
Incline Chest Press (Smith)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@9.5
3
Chest Fly (Cable)
3 Sets
12-15 Reps
4
Skull Crusher
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
5-10 Reps
@6
@10
@10
5
Lat Pulldown (Single Arm)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@10
7
Lat Prayer
3 Sets
12-15 Reps
Day 2
1
Leg Curl
3 Sets
8-10 Reps
2
Hip Adductor (Machine)
3 Sets
10-12 Reps
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
4
Leg Extension
3 Sets
10-12 Reps
@10
5
Seated Calf Raise
3 Sets
12-15 Reps
Day 3
1
Seated Row (Cable)
3 Sets
10-12 Reps
2
Pull-Up (Assisted)
3 Sets
8-10 Reps
3
Rear Delt Fly (Machine)
2 Sets
1 Set
3-5 Reps
5-10 Reps
4
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
5
Dip (Assisted)
3 Sets
8-10 Reps
6
Shoulder Press (Machine)
3 Sets
1 Set
10-12 Reps
5-10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
2
Bayesian Curl
3 Sets
10-12 Reps
3
Preacher Curl (Barbell)
2 Sets
12-15 Reps
4
Chest Fly (Cable)
3 Sets
8-12 Reps
5
French Press
3 Sets
8-10 Reps
6
Tricep Extension (Cable)
1 Set
12-15 Reps
7
Abs Crunch (Weighted)
3 Sets
10-12 Reps
Day 4
1
Lying Leg Curl
3 Sets
10-15 Reps
2
Leg Press
3 Sets
8-10 Reps
3
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@6
@7
5A
Hip Adductor (Machine)
3 Sets
10-12 Reps
5B
Goblet Squat
3 Sets
10-12 Reps
6
Standing Calf Raise
3 Sets
10-12 Reps