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BoostcampPNG

Bro split 🦍

by Dev Gurunani
4 athletes joined

Program Description

The purpose is to lose weight and gain overall muscle

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 30, 2024 06:44
  • Last Edited
    Jun 18, 2025 09:14

Summary

Unleash your inner beast with the Bro Split 🦍, a comprehensive 12-week program designed for serious lifters ready to sculpt their physique. Committing to six days a week, you’ll target a different muscle group each session, ensuring optimal growth and recovery. This program combines a mix of bodyweight, cable, and machine exercises to maximize strength and hypertrophy, all tailored to push your limits. Get ready to elevate your training and achieve the results you’ve been striving for!
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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
Push Up
3
15+ reps
RPE 10
2
Chest Fly (Cable)
3
15+ reps
RPE 10
3
Pec Deck (Machine)
3
15+ reps
RPE 10
4
Chest Fly (Machine)
3
15+ reps
RPE 10
5
Dip (Assisted)
3
15+ reps
RPE 10
6
Wrist Curls
3
25+ reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
1
25+ reps
25+ reps
RPE 10
RPE 9.5
8
Reverse Wrist Curl (Barbell)
3
25+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15+ reps
RPE 10
2
Chest Fly (Cable)
3
15+ reps
RPE 10
3
Pec Deck (Machine)
3
15+ reps
RPE 10
4
Chest Fly (Machine)
3
15+ reps
RPE 10
5
Dip (Assisted)
3
15+ reps
RPE 10
6
Wrist Curls
3
25+ reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
1
25+ reps
25+ reps
RPE 10
RPE 9.5
8
Reverse Wrist Curl (Barbell)
3
25+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15+ reps
RPE 10
2
Chest Fly (Cable)
3
15+ reps
RPE 10
3
Pec Deck (Machine)
3
15+ reps
RPE 10
4
Chest Fly (Machine)
3
15+ reps
RPE 10
5
Dip (Assisted)
3
15+ reps
RPE 10
6
Wrist Curls
3
25+ reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
1
25+ reps
25+ reps
RPE 10
RPE 9.5
8
Reverse Wrist Curl (Barbell)
3
25+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15+ reps
RPE 10
2
Chest Fly (Cable)
3
15+ reps
RPE 10
3
Pec Deck (Machine)
3
15+ reps
RPE 10
4
Chest Fly (Machine)
3
15+ reps
RPE 10
5
Dip (Assisted)
3
15+ reps
RPE 10
6
Wrist Curls
3
25+ reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
1
25+ reps
25+ reps
RPE 10
RPE 9.5
8
Reverse Wrist Curl (Barbell)
3
25+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15+ reps
RPE 10
2
Chest Fly (Cable)
3
15+ reps
RPE 10
3
Pec Deck (Machine)
3
15+ reps
RPE 10
4
Chest Fly (Machine)
3
15+ reps
RPE 10
5
Dip (Assisted)
3
15+ reps
RPE 10
6
Wrist Curls
3
25+ reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
1
25+ reps
25+ reps
RPE 10
RPE 9.5
8
Reverse Wrist Curl (Barbell)
3
25+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15+ reps
RPE 10
2
Chest Fly (Cable)
3
15+ reps
RPE 10
3
Pec Deck (Machine)
3
15+ reps
RPE 10
4
Chest Fly (Machine)
3
15+ reps
RPE 10
5
Dip (Assisted)
3
15+ reps
RPE 10
6
Wrist Curls
3
25+ reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
1
25+ reps
25+ reps
RPE 10
RPE 9.5
8
Reverse Wrist Curl (Barbell)
3
25+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15+ reps
RPE 10
2
Chest Fly (Cable)
3
15+ reps
RPE 10
3
Pec Deck (Machine)
3
15+ reps
RPE 10
4
Chest Fly (Machine)
3
15+ reps
RPE 10
5
Dip (Assisted)
3
15+ reps
RPE 10
6
Wrist Curls
3
25+ reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
1
25+ reps
25+ reps
RPE 10
RPE 9.5
8
Reverse Wrist Curl (Barbell)
3
25+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15+ reps
RPE 10
2
Chest Fly (Cable)
3
15+ reps
RPE 10
3
Pec Deck (Machine)
3
15+ reps
RPE 10
4
Chest Fly (Machine)
3
15+ reps
RPE 10
5
Dip (Assisted)
3
15+ reps
RPE 10
6
Wrist Curls
3
25+ reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
1
25+ reps
25+ reps
RPE 10
RPE 9.5
8
Reverse Wrist Curl (Barbell)
3
25+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15+ reps
RPE 10
2
Chest Fly (Cable)
3
15+ reps
RPE 10
3
Pec Deck (Machine)
3
15+ reps
RPE 10
4
Chest Fly (Machine)
3
15+ reps
RPE 10
5
Dip (Assisted)
3
15+ reps
RPE 10
6
Wrist Curls
3
25+ reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
1
25+ reps
25+ reps
RPE 10
RPE 9.5
8
Reverse Wrist Curl (Barbell)
3
25+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15+ reps
RPE 10
2
Chest Fly (Cable)
3
15+ reps
RPE 10
3
Pec Deck (Machine)
3
15+ reps
RPE 10
4
Chest Fly (Machine)
3
15+ reps
RPE 10
5
Dip (Assisted)
3
15+ reps
RPE 10
6
Wrist Curls
3
25+ reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
1
25+ reps
25+ reps
RPE 10
RPE 9.5
8
Reverse Wrist Curl (Barbell)
3
25+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15+ reps
RPE 10
2
Chest Fly (Cable)
3
15+ reps
RPE 10
3
Pec Deck (Machine)
3
15+ reps
RPE 10
4
Chest Fly (Machine)
3
15+ reps
RPE 10
5
Dip (Assisted)
3
15+ reps
RPE 10
6
Wrist Curls
3
25+ reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
1
25+ reps
25+ reps
RPE 10
RPE 9.5
8
Reverse Wrist Curl (Barbell)
3
25+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15+ reps
RPE 10
2
Chest Fly (Cable)
3
15+ reps
RPE 10
3
Pec Deck (Machine)
3
15+ reps
RPE 10
4
Chest Fly (Machine)
3
15+ reps
RPE 10
5
Dip (Assisted)
3
15+ reps
RPE 10
6
Wrist Curls
3
25+ reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
1
25+ reps
25+ reps
RPE 10
RPE 9.5
8
Reverse Wrist Curl (Barbell)
3
25+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
15+ reps
RPE 10
2
Barbell Row
3
1
15+ reps
RPE 10
-
3
Lat Pulldown
3
15+ reps
RPE 10
4
Shrug (Dumbbell)
3
15+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
15+ reps
RPE 10
2
Barbell Row
3
1
15+ reps
RPE 10
-
3
Lat Pulldown
3
15+ reps
RPE 10
4
Shrug (Dumbbell)
3
15+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
15+ reps
RPE 10
2
Barbell Row
3
1
15+ reps
RPE 10
-
3
Lat Pulldown
3
15+ reps
RPE 10
4
Shrug (Dumbbell)
3
15+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
15+ reps
RPE 10
2
Barbell Row
3
1
15+ reps
RPE 10
-
3
Lat Pulldown
3
15+ reps
RPE 10
4
Shrug (Dumbbell)
3
15+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
15+ reps
RPE 10
2
Barbell Row
3
1
15+ reps
RPE 10
-
3
Lat Pulldown
3
15+ reps
RPE 10
4
Shrug (Dumbbell)
3
15+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
15+ reps
RPE 10
2
Barbell Row
3
1
15+ reps
RPE 10
-
3
Lat Pulldown
3
15+ reps
RPE 10
4
Shrug (Dumbbell)
3
15+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
15+ reps
RPE 10
2
Barbell Row
3
1
15+ reps
RPE 10
-
3
Lat Pulldown
3
15+ reps
RPE 10
4
Shrug (Dumbbell)
3
15+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
15+ reps
RPE 10
2
Barbell Row
3
1
15+ reps
RPE 10
-
3
Lat Pulldown
3
15+ reps
RPE 10
4
Shrug (Dumbbell)
3
15+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
15+ reps
RPE 10
2
Barbell Row
3
1
15+ reps
RPE 10
-
3
Lat Pulldown
3
15+ reps
RPE 10
4
Shrug (Dumbbell)
3
15+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
15+ reps
RPE 10
2
Barbell Row
3
1
15+ reps
RPE 10
-
3
Lat Pulldown
3
15+ reps
RPE 10
4
Shrug (Dumbbell)
3
15+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
15+ reps
RPE 10
2
Barbell Row
3
1
15+ reps
RPE 10
-
3
Lat Pulldown
3
15+ reps
RPE 10
4
Shrug (Dumbbell)
3
15+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
15+ reps
RPE 10
2
Barbell Row
3
1
15+ reps
RPE 10
-
3
Lat Pulldown
3
15+ reps
RPE 10
4
Shrug (Dumbbell)
3
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15+ reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15+ reps
RPE 10
3
Upright Row (Barbell)
3
15+ reps
RPE 10
4
Seated Overhead Press (Barbell)
3
15+ reps
RPE 10
5
Decline Crunch
3
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15+ reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15+ reps
RPE 10
3
Upright Row (Barbell)
3
15+ reps
RPE 10
4
Seated Overhead Press (Barbell)
3
15+ reps
RPE 10
5
Decline Crunch
3
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15+ reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15+ reps
RPE 10
3
Upright Row (Barbell)
3
15+ reps
RPE 10
4
Seated Overhead Press (Barbell)
3
15+ reps
RPE 10
5
Decline Crunch
3
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15+ reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15+ reps
RPE 10
3
Upright Row (Barbell)
3
15+ reps
RPE 10
4
Seated Overhead Press (Barbell)
3
15+ reps
RPE 10
5
Decline Crunch
3
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15+ reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15+ reps
RPE 10
3
Upright Row (Barbell)
3
15+ reps
RPE 10
4
Seated Overhead Press (Barbell)
3
15+ reps
RPE 10
5
Decline Crunch
3
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15+ reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15+ reps
RPE 10
3
Upright Row (Barbell)
3
15+ reps
RPE 10
4
Seated Overhead Press (Barbell)
3
15+ reps
RPE 10
5
Decline Crunch
3
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15+ reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15+ reps
RPE 10
3
Upright Row (Barbell)
3
15+ reps
RPE 10
4
Seated Overhead Press (Barbell)
3
15+ reps
RPE 10
5
Decline Crunch
3
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15+ reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15+ reps
RPE 10
3
Upright Row (Barbell)
3
15+ reps
RPE 10
4
Seated Overhead Press (Barbell)
3
15+ reps
RPE 10
5
Decline Crunch
3
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15+ reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15+ reps
RPE 10
3
Upright Row (Barbell)
3
15+ reps
RPE 10
4
Seated Overhead Press (Barbell)
3
15+ reps
RPE 10
5
Decline Crunch
3
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15+ reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15+ reps
RPE 10
3
Upright Row (Barbell)
3
15+ reps
RPE 10
4
Seated Overhead Press (Barbell)
3
15+ reps
RPE 10
5
Decline Crunch
3
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15+ reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15+ reps
RPE 10
3
Upright Row (Barbell)
3
15+ reps
RPE 10
4
Seated Overhead Press (Barbell)
3
15+ reps
RPE 10
5
Decline Crunch
3
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15+ reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15+ reps
RPE 10
3
Upright Row (Barbell)
3
15+ reps
RPE 10
4
Seated Overhead Press (Barbell)
3
15+ reps
RPE 10
5
Decline Crunch
3
15+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15+ reps
RPE 10
2
Hip Adductor (Machine)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9.5
RPE 9
RPE 10
3
Leg Extension
2
1
15+ reps
15+ reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
3
15+ reps
RPE 10
5
Lying Leg Curl
3
15+ reps
RPE 10
6
Standing Calf Raise
3
15+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15+ reps
RPE 10
2
Hip Adductor (Machine)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9.5
RPE 9
RPE 10
3
Leg Extension
2
1
15+ reps
15+ reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
3
15+ reps
RPE 10
5
Lying Leg Curl
3
15+ reps
RPE 10
6
Standing Calf Raise
3
15+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15+ reps
RPE 10
2
Hip Adductor (Machine)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9.5
RPE 9
RPE 10
3
Leg Extension
2
1
15+ reps
15+ reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
3
15+ reps
RPE 10
5
Lying Leg Curl
3
15+ reps
RPE 10
6
Standing Calf Raise
3
15+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15+ reps
RPE 10
2
Hip Adductor (Machine)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9.5
RPE 9
RPE 10
3
Leg Extension
2
1
15+ reps
15+ reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
3
15+ reps
RPE 10
5
Lying Leg Curl
3
15+ reps
RPE 10
6
Standing Calf Raise
3
15+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15+ reps
RPE 10
2
Hip Adductor (Machine)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9.5
RPE 9
RPE 10
3
Leg Extension
2
1
15+ reps
15+ reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
3
15+ reps
RPE 10
5
Lying Leg Curl
3
15+ reps
RPE 10
6
Standing Calf Raise
3
15+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15+ reps
RPE 10
2
Hip Adductor (Machine)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9.5
RPE 9
RPE 10
3
Leg Extension
2
1
15+ reps
15+ reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
3
15+ reps
RPE 10
5
Lying Leg Curl
3
15+ reps
RPE 10
6
Standing Calf Raise
3
15+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15+ reps
RPE 10
2
Hip Adductor (Machine)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9.5
RPE 9
RPE 10
3
Leg Extension
2
1
15+ reps
15+ reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
3
15+ reps
RPE 10
5
Lying Leg Curl
3
15+ reps
RPE 10
6
Standing Calf Raise
3
15+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15+ reps
RPE 10
2
Hip Adductor (Machine)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9.5
RPE 9
RPE 10
3
Leg Extension
2
1
15+ reps
15+ reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
3
15+ reps
RPE 10
5
Lying Leg Curl
3
15+ reps
RPE 10
6
Standing Calf Raise
3
15+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15+ reps
RPE 10
2
Hip Adductor (Machine)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9.5
RPE 9
RPE 10
3
Leg Extension
2
1
15+ reps
15+ reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
3
15+ reps
RPE 10
5
Lying Leg Curl
3
15+ reps
RPE 10
6
Standing Calf Raise
3
15+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15+ reps
RPE 10
2
Hip Adductor (Machine)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9.5
RPE 9
RPE 10
3
Leg Extension
2
1
15+ reps
15+ reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
3
15+ reps
RPE 10
5
Lying Leg Curl
3
15+ reps
RPE 10
6
Standing Calf Raise
3
15+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15+ reps
RPE 10
2
Hip Adductor (Machine)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9.5
RPE 9
RPE 10
3
Leg Extension
2
1
15+ reps
15+ reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
3
15+ reps
RPE 10
5
Lying Leg Curl
3
15+ reps
RPE 10
6
Standing Calf Raise
3
15+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15+ reps
RPE 10
2
Hip Adductor (Machine)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9.5
RPE 9
RPE 10
3
Leg Extension
2
1
15+ reps
15+ reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
3
15+ reps
RPE 10
5
Lying Leg Curl
3
15+ reps
RPE 10
6
Standing Calf Raise
3
15+ reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Push Up
3 Sets
15+ Reps
@10
2
Chest Fly (Cable)
3 Sets
15+ Reps
@10
3
Pec Deck (Machine)
3 Sets
15+ Reps
@10
4
Chest Fly (Machine)
3 Sets
15+ Reps
@10
5
Dip (Assisted)
3 Sets
15+ Reps
@10
6
Wrist Curls
3 Sets
25+ Reps
@10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
25+ Reps
25+ Reps
@10
@9.5
8
Reverse Wrist Curl (Barbell)
3 Sets
25+ Reps
@10
Day 3
1
Pull-Up (Assisted)
3 Sets
15+ Reps
@10
2
Barbell Row
3 Sets
1 Set
15+ Reps
@10
-
3
Lat Pulldown
3 Sets
15+ Reps
@10
4
Shrug (Dumbbell)
3 Sets
15+ Reps
@10
Day 2
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 5
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 4
1
Rear Delt Fly (Dumbbell)
3 Sets
15+ Reps
@10
2
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@10
3
Upright Row (Barbell)
3 Sets
15+ Reps
@10
4
Seated Overhead Press (Barbell)
3 Sets
15+ Reps
@10
5
Decline Crunch
3 Sets
15+ Reps
@10
Day 6
1
Hip Abductor (Machine)
3 Sets
15+ Reps
@10
2
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15+ Reps
15+ Reps
15+ Reps
@9.5
@9
@10
3
Leg Extension
2 Sets
1 Set
15+ Reps
15+ Reps
@9
@10
4
Leg Press (45 Degrees)
3 Sets
15+ Reps
@10
5
Lying Leg Curl
3 Sets
15+ Reps
@10
6
Standing Calf Raise
3 Sets
15+ Reps
@10