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Super Saiyan Split

by Taylor W.
2 athletes joined

Program Description

This program will utilize dynamic progressive overload. Each set will done with weight where the minimum rep count can be achieved (does not have to be the same weight each set as fatigue plays a big factor) and once the maximum range can be completed, the weight will be increased. So some weeks you may only increase the weight for one set of a certain exercise, which is fine. Most exercises are using the 8-12 rep range, however compound lifts contain a first set meant to be pushed heavier at a 3-5 rep range while following the same progressive overload method. This is a 5 day a week split with 2 rest days that can be included wherever, but I personally will be running them on Tuesday and Thursday.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 07, 2025 07:23
  • Last Edited
    Jun 18, 2025 11:09

Summary

Unleash your inner warrior with the Super Saiyan Split, a 12-week program designed to sculpt your physique and build strength through a focused 5-day split. Each week, you'll tackle targeted workouts for your lower body, arms, and more, utilizing a mix of barbell, dumbbell, and cable exercises to maximize muscle engagement. With a blend of compound lifts and isolation movements, this program is tailored for those ready to elevate their training and achieve impressive results. Get ready to transform your body and channel your inner Super Saiyan!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-10 reps
-
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-10 reps
-
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-10 reps
-
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-10 reps
-
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-10 reps
-
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-10 reps
-
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-10 reps
-
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-10 reps
-
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-10 reps
-
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-10 reps
-
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-10 reps
-
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-10 reps
-
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
8-12 reps
-
-
2
T-Bar Row
3
8-12 reps
-
3
Dip (Weighted)
1
1
3-5 reps
8-12 reps
-
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
5A
Seated Dumbbell Curl
3
8-12 reps
-
5B
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
8-12 reps
-
-
2
T-Bar Row
3
8-12 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Seated Dumbbell Curl
3
8-12 reps
-
4B
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
8-12 reps
-
-
2
T-Bar Row
3
8-12 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Seated Dumbbell Curl
3
8-12 reps
-
4B
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
8-12 reps
-
-
2
T-Bar Row
3
8-12 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Seated Dumbbell Curl
3
8-12 reps
-
4B
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
8-12 reps
-
-
2
T-Bar Row
3
8-12 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Seated Dumbbell Curl
3
8-12 reps
-
4B
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
8-12 reps
-
-
2
T-Bar Row
3
8-12 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Seated Dumbbell Curl
3
8-12 reps
-
4B
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
8-12 reps
-
-
2
T-Bar Row
3
8-12 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Seated Dumbbell Curl
3
8-12 reps
-
4B
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
8-12 reps
-
-
2
T-Bar Row
3
8-12 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Seated Dumbbell Curl
3
8-12 reps
-
4B
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
8-12 reps
-
-
2
T-Bar Row
3
8-12 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Seated Dumbbell Curl
3
8-12 reps
-
4B
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
8-12 reps
-
-
2
T-Bar Row
3
8-12 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Seated Dumbbell Curl
3
8-12 reps
-
4B
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
8-12 reps
-
-
2
T-Bar Row
3
8-12 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Seated Dumbbell Curl
3
8-12 reps
-
4B
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
8-12 reps
-
-
2
T-Bar Row
3
8-12 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Seated Dumbbell Curl
3
8-12 reps
-
4B
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Front Squat (Barbell)
2
8-12 reps
-
3
Zercher Squat (Barbell)
1
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Decline Sit Up (Weighted)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
3-5 reps
8-12 reps
-
-
2
Front Squat (Barbell)
2
8-12 reps
-
3
Zercher Squat (Barbell)
1
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Decline Sit Up (Weighted)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
3-5 reps
8-12 reps
-
-
2
Front Squat (Barbell)
2
8-12 reps
-
3
Zercher Squat (Barbell)
1
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Decline Sit Up (Weighted)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
3-5 reps
8-12 reps
-
-
2
Front Squat (Barbell)
2
8-12 reps
-
3
Zercher Squat (Barbell)
1
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Decline Sit Up (Weighted)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
3-5 reps
8-12 reps
-
-
2
Front Squat (Barbell)
2
8-12 reps
-
3
Zercher Squat (Barbell)
1
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Decline Sit Up (Weighted)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
3-5 reps
8-12 reps
-
-
2
Front Squat (Barbell)
2
8-12 reps
-
3
Zercher Squat (Barbell)
1
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Decline Sit Up (Weighted)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
3-5 reps
8-12 reps
-
-
2
Front Squat (Barbell)
2
8-12 reps
-
3
Zercher Squat (Barbell)
1
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Decline Sit Up (Weighted)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
3-5 reps
8-12 reps
-
-
2
Front Squat (Barbell)
2
8-12 reps
-
3
Zercher Squat (Barbell)
1
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Decline Sit Up (Weighted)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
3-5 reps
8-12 reps
-
-
2
Front Squat (Barbell)
2
8-12 reps
-
3
Zercher Squat (Barbell)
1
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Decline Sit Up (Weighted)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
3-5 reps
8-12 reps
-
-
2
Front Squat (Barbell)
2
8-12 reps
-
3
Zercher Squat (Barbell)
1
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Decline Sit Up (Weighted)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
3-5 reps
8-12 reps
-
-
2
Front Squat (Barbell)
2
8-12 reps
-
3
Zercher Squat (Barbell)
1
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Decline Sit Up (Weighted)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
3-5 reps
8-12 reps
-
-
2
Front Squat (Barbell)
2
8-12 reps
-
3
Zercher Squat (Barbell)
1
8-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Decline Sit Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
2
3-5 reps
8-12 reps
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Barbell Row
2
8-12 reps
-
5
Shrug (Barbell)
3
AMRAP
-
6A
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6B
Standing Pullover (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
2
3-5 reps
8-12 reps
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Barbell Row
2
8-12 reps
-
5A
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5B
Standing Pullover (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
2
3-5 reps
8-12 reps
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Barbell Row
2
8-12 reps
-
5A
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5B
Standing Pullover (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
2
3-5 reps
8-12 reps
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Barbell Row
2
8-12 reps
-
5A
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5B
Standing Pullover (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
2
3-5 reps
8-12 reps
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Barbell Row
2
8-12 reps
-
5A
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5B
Standing Pullover (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
2
3-5 reps
8-12 reps
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Barbell Row
2
8-12 reps
-
5A
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5B
Standing Pullover (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
2
3-5 reps
8-12 reps
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Barbell Row
2
8-12 reps
-
5A
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5B
Standing Pullover (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
2
3-5 reps
8-12 reps
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Barbell Row
2
8-12 reps
-
5A
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5B
Standing Pullover (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
2
3-5 reps
8-12 reps
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Barbell Row
2
8-12 reps
-
5A
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5B
Standing Pullover (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
2
3-5 reps
8-12 reps
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Barbell Row
2
8-12 reps
-
5A
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5B
Standing Pullover (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
2
3-5 reps
8-12 reps
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Barbell Row
2
8-12 reps
-
5A
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5B
Standing Pullover (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
2
3-5 reps
8-12 reps
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Barbell Row
2
8-12 reps
-
5A
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5B
Standing Pullover (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
6-10 Reps
-
-
2
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
-
4
Standing Calf Raise
3 Sets
8-12 Reps
-
5
Leg Raise (Captain's Chair)
2 Sets
AMRAP
-
Day 5
1
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
2
JM Press (Smith Machine)
3 Sets
8-12 Reps
-
3A
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
3B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
4
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
-
5A
Wrist Curls
2 Sets
AMRAP
-
5B
Reverse Wrist Curl (Dumbbell)
2 Sets
AMRAP
-
Day 2
1
Incline Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-12 Reps
-
-
2
T-Bar Row
3 Sets
8-12 Reps
-
3
Dip (Weighted)
1 Set
1 Set
3-5 Reps
8-12 Reps
-
-
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
-
5A
Seated Dumbbell Curl
3 Sets
8-12 Reps
-
5B
Overhead Extension (Dumbbell)
3 Sets
8-12 Reps
-
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
8-12 Reps
-
-
2
Pull-Up (Weighted)
1 Set
2 Sets
3-5 Reps
8-12 Reps
-
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Barbell Row
2 Sets
8-12 Reps
-
5
Shrug (Barbell)
3 Sets
AMRAP
-
6A
Single Arm Rear Delt Fly (Cable)
2 Sets
8-12 Reps
-
6B
Standing Pullover (Cable)
2 Sets
8-12 Reps
-
Day 3
1
Sumo Deadlift (Barbell)
1 Set
2 Sets
3-5 Reps
6-8 Reps
-
-
2
Front Squat (Barbell)
2 Sets
8-12 Reps
-
3
Zercher Squat (Barbell)
1 Set
8-12 Reps
-
4
Seated Hamstring Curl
3 Sets
8-12 Reps
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
-
6
Standing Calf Raise
3 Sets
8-12 Reps
-
7
Decline Sit Up (Weighted)
2 Sets
AMRAP
-