5.0
(1 rating)
Program Description
Adding exercise volume compared to your regular training program
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedAug 11, 2024 07:21
- Last EditedJun 18, 2025 07:58
Summary
Unleash your potential with the 5 Day’s Split program, a comprehensive 12-week training plan designed for those ready to elevate their fitness game. Committing to five days a week, you'll tackle a diverse range of exercises targeting all major muscle groups, ensuring balanced strength and muscle development. With a focus on progressive overload and proper form, this program is perfect for lifters at any level looking to build muscle and increase endurance. Get ready to transform your physique and boost your confidence—your journey starts here!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
12-15 reps
-
2
Incline Bench Press (Barbell)
3
12-15 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Cable Crossover
3
12-15 reps
-
5
Tricep Pressdown
4
12-15 reps
-
6
Lying Tricep Extension (Barbell)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9-11 reps
-
2
Incline Bench Press (Barbell)
3
9-11 reps
-
3
Incline Chest Fly (Dumbbell)
3
9-11 reps
-
4
Cable Crossover
3
9-11 reps
-
5
Tricep Pressdown
4
9-11 reps
-
6
Lying Tricep Extension (Barbell)
3
9-11 reps
-
7
Overhead Tricep Extension (Cable)
3
9-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
-
4
Cable Crossover
3
6-8 reps
-
5
Tricep Pressdown
4
6-8 reps
-
6
Lying Tricep Extension (Barbell)
3
6-8 reps
-
7
Overhead Tricep Extension (Cable)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Barbell)
3
3-5 reps
-
3
Incline Chest Fly (Dumbbell)
3
3-5 reps
-
4
Cable Crossover
3
3-5 reps
-
5
Tricep Pressdown
4
3-5 reps
-
6
Lying Tricep Extension (Barbell)
3
3-5 reps
-
7
Overhead Tricep Extension (Cable)
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Cable Crossover
3
12-15 reps
-
5
Tricep Pressdown
4
12-15 reps
-
6
Lying Tricep Extension (Barbell)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9-11 reps
-
2
Incline Bench Press (Dumbbell)
3
9-11 reps
-
3
Incline Chest Fly (Dumbbell)
3
9-11 reps
-
4
Cable Crossover
3
9-11 reps
-
5
Tricep Pressdown
4
9-11 reps
-
6
Lying Tricep Extension (Barbell)
3
9-11 reps
-
7
Overhead Tricep Extension (Cable)
3
9-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
-
4
Cable Crossover
3
6-8 reps
-
5
Tricep Pressdown
4
6-8 reps
-
6
Lying Tricep Extension (Barbell)
3
6-8 reps
-
7
Overhead Tricep Extension (Cable)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
3-5 reps
-
3
Incline Chest Fly (Dumbbell)
3
3-5 reps
-
4
Cable Crossover
3
3-5 reps
-
5
Tricep Pressdown
4
3-5 reps
-
6
Lying Tricep Extension (Barbell)
3
3-5 reps
-
7
Overhead Tricep Extension (Cable)
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12-15 reps
-
2
Incline Bench Press (Barbell)
3
12-15 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Cable Crossover
3
12-15 reps
-
5
Tricep Pressdown
4
12-15 reps
-
6
Lying Tricep Extension (Barbell)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9-11 reps
-
2
Incline Bench Press (Barbell)
3
9-11 reps
-
3
Incline Chest Fly (Dumbbell)
3
9-11 reps
-
4
Cable Crossover
3
9-11 reps
-
5
Tricep Pressdown
4
9-11 reps
-
6
Lying Tricep Extension (Barbell)
3
9-11 reps
-
7
Overhead Tricep Extension (Cable)
3
9-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
-
4
Cable Crossover
3
6-8 reps
-
5
Tricep Pressdown
4
6-8 reps
-
6
Lying Tricep Extension (Barbell)
3
6-8 reps
-
7
Overhead Tricep Extension (Cable)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Barbell)
3
3-5 reps
-
3
Incline Chest Fly (Dumbbell)
3
3-5 reps
-
4
Cable Crossover
3
3-5 reps
-
5
Tricep Pressdown
4
3-5 reps
-
6
Lying Tricep Extension (Barbell)
3
3-5 reps
-
7
Overhead Tricep Extension (Cable)
3
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12-15 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
4
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
High Cable Bicep Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
9-11 reps
-
2
Wide Grip Lat Pulldown
3
9-11 reps
-
3
Seated Row (Cable)
3
9-11 reps
-
4
Standing Pullover (Cable)
3
9-11 reps
-
5
Bicep Curl (Barbell)
4
9-11 reps
-
6
Incline Curl (Dumbbell)
3
9-11 reps
-
7
High Cable Bicep Curl
3
9-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Standing Pullover (Cable)
3
6-8 reps
-
5
Bicep Curl (Barbell)
4
6-8 reps
-
6
Incline Curl (Dumbbell)
3
6-8 reps
-
7
High Cable Bicep Curl
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Wide Grip Lat Pulldown
3
3-5 reps
-
3
Seated Row (Cable)
3
3-5 reps
-
4
Standing Pullover (Cable)
3
3-5 reps
-
5
Bicep Curl (Barbell)
4
3-5 reps
-
6
Incline Curl (Dumbbell)
3
3-5 reps
-
7
High Cable Bicep Curl
3
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12-15 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (Barbell)
4
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
High Cable Bicep Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
9-11 reps
-
2
Wide Grip Lat Pulldown
3
9-11 reps
-
3
Seated Row (Cable)
3
9-11 reps
-
4
Face Pull
3
9-11 reps
-
5
Bicep Curl (Barbell)
4
9-11 reps
-
6
Incline Curl (Dumbbell)
3
9-11 reps
-
7
High Cable Bicep Curl
3
9-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Face Pull
3
6-8 reps
-
5
Bicep Curl (Barbell)
4
6-8 reps
-
6
Incline Curl (Dumbbell)
3
6-8 reps
-
7
High Cable Bicep Curl
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Wide Grip Lat Pulldown
3
3-5 reps
-
3
Seated Row (Cable)
3
3-5 reps
-
4
Face Pull
3
3-5 reps
-
5
Bicep Curl (Barbell)
4
3-5 reps
-
6
Incline Curl (Dumbbell)
3
3-5 reps
-
7
High Cable Bicep Curl
3
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
12-15 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
4
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
High Cable Bicep Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
9-11 reps
-
2
Wide Grip Lat Pulldown
3
9-11 reps
-
3
Seated Row (Cable)
3
9-11 reps
-
4
Standing Pullover (Cable)
3
9-11 reps
-
5
Preacher Curl (Barbell)
4
9-11 reps
-
6
Incline Curl (Dumbbell)
3
9-11 reps
-
7
High Cable Bicep Curl
3
9-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Standing Pullover (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
4
6-8 reps
-
6
Incline Curl (Dumbbell)
3
6-8 reps
-
7
High Cable Bicep Curl
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
3-5 reps
-
2
Wide Grip Lat Pulldown
3
3-5 reps
-
3
Seated Row (Cable)
3
3-5 reps
-
4
Standing Pullover (Cable)
3
3-5 reps
-
5
Preacher Curl (Barbell)
4
3-5 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
High Cable Bicep Curl
3
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Shrug (Barbell)
4
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Seated Dip (Machine)
3
12-15 reps
-
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
9-11 reps
-
2
Lateral Raise (Dumbbell)
3
9-11 reps
-
3
Front Raise
3
9-11 reps
-
4
Rear Delt Fly (Cable)
3
9-11 reps
-
5
Shrug (Barbell)
4
9-11 reps
-
6
Tricep Extension (Machine)
3
9-11 reps
-
7
Seated Dip (Machine)
3
9-11 reps
-
8
Single Arm Tricep Extension (Cable)
3
9-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Front Raise
3
6-8 reps
-
4
Rear Delt Fly (Cable)
3
6-8 reps
-
5
Shrug (Barbell)
4
6-8 reps
-
6
Tricep Extension (Machine)
3
6-8 reps
-
7
Seated Dip (Machine)
3
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
3-5 reps
-
2
Lateral Raise (Dumbbell)
3
3-5 reps
-
3
Front Raise
3
3-5 reps
-
4
Rear Delt Fly (Cable)
3
3-5 reps
-
5
Shrug (Barbell)
4
3-5 reps
-
6
Tricep Extension (Machine)
3
3-5 reps
-
7
Seated Dip (Machine)
3
3-5 reps
-
8
Single Arm Tricep Extension (Cable)
3
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Shrug (Barbell)
4
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Seated Dip (Machine)
3
12-15 reps
-
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
9-11 reps
-
2
Lateral Raise (Dumbbell)
3
9-11 reps
-
3
Front Raise
3
9-11 reps
-
4
Rear Delt Fly (Cable)
3
9-11 reps
-
5
Shrug (Barbell)
4
9-11 reps
-
6
Tricep Extension (Machine)
3
9-11 reps
-
7
Seated Dip (Machine)
3
9-11 reps
-
8
Single Arm Tricep Extension (Cable)
3
9-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Front Raise
3
6-8 reps
-
4
Rear Delt Fly (Cable)
3
6-8 reps
-
5
Shrug (Barbell)
4
6-8 reps
-
6
Tricep Extension (Machine)
3
6-8 reps
-
7
Seated Dip (Machine)
3
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
3-5 reps
-
2
Lateral Raise (Dumbbell)
3
3-5 reps
-
3
Front Raise
3
3-5 reps
-
4
Rear Delt Fly (Cable)
3
3-5 reps
-
5
Shrug (Barbell)
4
3-5 reps
-
6
Tricep Extension (Machine)
3
3-5 reps
-
7
Seated Dip (Machine)
3
3-5 reps
-
8
Single Arm Tricep Extension (Cable)
3
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Shrug (Barbell)
4
12-15 reps
-
6
Tricep Rope Push Down (Cable)
4
12-15 reps
-
7
Seated Dip (Machine)
3
12-15 reps
-
8
Incline Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
9-11 reps
-
2
Lateral Raise (Dumbbell)
3
9-11 reps
-
3
Front Raise
3
9-11 reps
-
4
Rear Delt Fly (Cable)
3
9-11 reps
-
5
Shrug (Barbell)
4
9-11 reps
-
6
Tricep Rope Push Down (Cable)
4
9-11 reps
-
7
Seated Dip (Machine)
3
9-11 reps
-
8
Incline Tricep Extension (Dumbbell)
3
9-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Front Raise
3
6-8 reps
-
4
Rear Delt Fly (Cable)
3
6-8 reps
-
5
Shrug (Barbell)
4
6-8 reps
-
6
Tricep Rope Push Down (Cable)
4
6-8 reps
-
7
Seated Dip (Machine)
3
6-8 reps
-
8
Incline Tricep Extension (Dumbbell)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
3-5 reps
-
2
Lateral Raise (Dumbbell)
3
3-5 reps
-
3
Front Raise
3
3-5 reps
-
4
Rear Delt Fly (Cable)
3
3-5 reps
-
5
Shrug (Barbell)
4
3-5 reps
-
6
Tricep Rope Push Down (Cable)
4
3-5 reps
-
7
Seated Dip (Machine)
3
3-5 reps
-
8
Incline Tricep Extension (Dumbbell)
3
3-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
12-15 reps
-
2
Decline Bench Press (Barbell)
3
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Cable Crossover
3
12-15 reps
-
5
Bicep Curl (Cable)
4
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
9-11 reps
-
2
Decline Bench Press (Barbell)
3
9-11 reps
-
3
Chest Fly (Machine)
3
9-11 reps
-
4
Cable Crossover
3
9-11 reps
-
5
Bicep Curl (Cable)
4
9-11 reps
-
6
Hammer Curl
3
9-11 reps
-
7
Bicep Curl (Machine)
3
9-11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Decline Bench Press (Barbell)
3
6-8 reps
-
3
Chest Fly (Machine)
3
6-8 reps
-
4
Cable Crossover
3
6-8 reps
-
5
Bicep Curl (Cable)
4
6-8 reps
-
6
Hammer Curl
3
6-8 reps
-
7
Bicep Curl (Machine)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
3-5 reps
-
2
Decline Bench Press (Barbell)
3
3-5 reps
-
3
Chest Fly (Machine)
3
3-5 reps
-
4
Cable Crossover
3
3-5 reps
-
5
Bicep Curl (Cable)
4
3-5 reps
-
6
Hammer Curl
3
3-5 reps
-
7
Bicep Curl (Machine)
3
3-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
12-15 reps
-
2
Decline Bench Press (Barbell)
3
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Cable Crossover
3
12-15 reps
-
5
Bicep Curl (Cable)
4
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
9-11 reps
-
2
Decline Bench Press (Barbell)
3
9-11 reps
-
3
Chest Fly (Machine)
3
9-11 reps
-
4
Cable Crossover
3
9-11 reps
-
5
Bicep Curl (Cable)
4
9-11 reps
-
6
Hammer Curl
3
9-11 reps
-
7
Bicep Curl (Machine)
3
9-11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Decline Bench Press (Barbell)
3
6-8 reps
-
3
Chest Fly (Machine)
3
6-8 reps
-
4
Cable Crossover
3
6-8 reps
-
5
Bicep Curl (Cable)
4
6-8 reps
-
6
Hammer Curl
3
6-8 reps
-
7
Bicep Curl (Machine)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
3-5 reps
-
2
Decline Bench Press (Barbell)
3
3-5 reps
-
3
Chest Fly (Machine)
3
3-5 reps
-
4
Cable Crossover
3
3-5 reps
-
5
Bicep Curl (Cable)
4
3-5 reps
-
6
Hammer Curl
3
3-5 reps
-
7
Bicep Curl (Machine)
3
3-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
12-15 reps
-
2
Chest Fly (Machine)
3
12-15 reps
-
3
Single Arm Iso Row
4
12-15 reps
-
4
Single Arm High Row (Cable)
3
12-15 reps
-
5
Incline row pull rope (2 arms)
3
12-15 reps
-
6
Bicep Curl (Cable)
4
12-15 reps
-
7
Hammer Curl
3
12-15 reps
-
8
Bicep Curl (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
9-11 reps
-
2
Chest Fly (Machine)
3
9-11 reps
-
3
Single Arm Iso Row
4
9-11 reps
-
4
Single Arm High Row (Cable)
3
9-11 reps
-
5
Incline row pull rope (2 arms)
3
9-11 reps
-
6
Bicep Curl (Cable)
4
9-11 reps
-
7
Hammer Curl
3
9-11 reps
-
8
Bicep Curl (Machine)
3
9-11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Fly (Machine)
3
6-8 reps
-
3
Single Arm Iso Row
4
6-8 reps
-
4
Single Arm High Row (Cable)
3
6-8 reps
-
5
Incline row pull rope (2 arms)
3
6-8 reps
-
6
Bicep Curl (Cable)
4
6-8 reps
-
7
Hammer Curl
3
6-8 reps
-
8
Bicep Curl (Machine)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
3-5 reps
-
2
Chest Fly (Machine)
3
3-5 reps
-
3
Single Arm Iso Row
4
3-5 reps
-
4
Single Arm High Row (Cable)
3
3-5 reps
-
5
Incline row pull rope (2 arms)
3
3-5 reps
-
6
Bicep Curl (Cable)
4
3-5 reps
-
7
Hammer Curl
3
3-5 reps
-
8
Bicep Curl (Machine)
3
3-5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
-
2
Leg Press (45 Degrees)
3
12-15 reps
-
3
Leg Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Lunge (Dumbbell)
3
12-15 reps
-
6
Shoulder Press (Machine)
4
12-15 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
8
Front Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
9-11 reps
-
2
Leg Press (45 Degrees)
3
9-11 reps
-
3
Leg Curl
3
9-11 reps
-
4
Leg Extension
3
9-11 reps
-
5
Lunge (Dumbbell)
3
9-11 reps
-
6
Shoulder Press (Machine)
4
9-11 reps
-
7
Lateral Raise (Cable)
3
9-11 reps
-
8
Front Raise
3
9-11 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Press (45 Degrees)
3
6-8 reps
-
3
Leg Curl
3
6-8 reps
-
4
Leg Extension
3
6-8 reps
-
5
Lunge (Dumbbell)
3
6-8 reps
-
6
Shoulder Press (Machine)
4
6-8 reps
-
7
Lateral Raise (Cable)
3
6-8 reps
-
8
Front Raise
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Leg Press (45 Degrees)
3
3-5 reps
-
3
Leg Curl
3
3-5 reps
-
4
Leg Extension
3
3-5 reps
-
5
Lunge (Dumbbell)
3
3-5 reps
-
6
Shoulder Press (Machine)
4
3-5 reps
-
7
Lateral Raise (Cable)
3
3-5 reps
-
8
Front Raise
3
3-5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12-15 reps
-
2
Leg Press (45 Degrees)
3
12-15 reps
-
3
Leg Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Lunge (Dumbbell)
3
12-15 reps
-
6
Shoulder Press (Machine)
4
12-15 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
8
Front Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
9-11 reps
-
2
Leg Press (45 Degrees)
3
9-11 reps
-
3
Leg Curl
3
9-11 reps
-
4
Leg Extension
3
9-11 reps
-
5
Lunge (Dumbbell)
3
9-11 reps
-
6
Shoulder Press (Machine)
4
9-11 reps
-
7
Lateral Raise (Cable)
3
9-11 reps
-
8
Front Raise
3
9-11 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Leg Press (45 Degrees)
3
6-8 reps
-
3
Leg Curl
3
6-8 reps
-
4
Leg Extension
3
6-8 reps
-
5
Lunge (Dumbbell)
3
6-8 reps
-
6
Shoulder Press (Machine)
4
6-8 reps
-
7
Lateral Raise (Cable)
3
6-8 reps
-
8
Front Raise
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
3-5 reps
-
2
Leg Press (45 Degrees)
3
3-5 reps
-
3
Leg Curl
3
3-5 reps
-
4
Leg Extension
3
3-5 reps
-
5
Lunge (Dumbbell)
3
3-5 reps
-
6
Shoulder Press (Machine)
4
3-5 reps
-
7
Lateral Raise (Cable)
3
3-5 reps
-
8
Front Raise
3
3-5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Leg Press (45 Degrees)
3
12-15 reps
-
3
Leg Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Lunge (Dumbbell)
1
12-15 reps
-
6
Shoulder Press (Machine)
4
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
9-11 reps
-
2
Leg Press (45 Degrees)
3
9-11 reps
-
3
Leg Curl
3
9-11 reps
-
4
Leg Extension
3
9-11 reps
-
5
Lunge (Dumbbell)
1
9-11 reps
-
6
Shoulder Press (Machine)
4
9-11 reps
-
7
Lateral Raise (Dumbbell)
3
9-11 reps
-
8
Rear Delt Fly (Dumbbell)
3
9-11 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Leg Press (45 Degrees)
3
6-8 reps
-
3
Leg Curl
3
6-8 reps
-
4
Leg Extension
3
6-8 reps
-
5
Lunge (Dumbbell)
1
6-8 reps
-
6
Shoulder Press (Machine)
4
6-8 reps
-
7
Lateral Raise (Dumbbell)
3
6-8 reps
-
8
Rear Delt Fly (Dumbbell)
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
3-5 reps
-
2
Leg Press (45 Degrees)
3
3-5 reps
-
3
Leg Curl
3
3-5 reps
-
4
Leg Extension
3
3-5 reps
-
5
Lunge (Dumbbell)
1
3-5 reps
-
6
Shoulder Press (Machine)
4
3-5 reps
-
7
Lateral Raise (Dumbbell)
3
3-5 reps
-
8
Rear Delt Fly (Dumbbell)
3
3-5 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Seated Shoulder Press (Dumbbell)4 Sets
12-15 Reps
-
2
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
3
Front Raise3 Sets
12-15 Reps
-
4
Rear Delt Fly (Cable)3 Sets
12-15 Reps
-
5
Shrug (Barbell)4 Sets
12-15 Reps
-
6
Tricep Extension (Machine)3 Sets
12-15 Reps
-
7
Seated Dip (Machine)3 Sets
12-15 Reps
-
8
Single Arm Tricep Extension (Cable)3 Sets
12-15 Reps
-
Day 1
1
Bench Press (Barbell)4 Sets
12-15 Reps
-
2
Incline Bench Press (Barbell)3 Sets
12-15 Reps
-
3
Incline Chest Fly (Dumbbell)3 Sets
12-15 Reps
-
4
Cable Crossover3 Sets
12-15 Reps
-
5
Tricep Pressdown4 Sets
12-15 Reps
-
6
Lying Tricep Extension (Barbell)3 Sets
12-15 Reps
-
7
Overhead Tricep Extension (Cable)3 Sets
12-15 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)4 Sets
12-15 Reps
-
2
Decline Bench Press (Barbell)3 Sets
12-15 Reps
-
3
Chest Fly (Machine)3 Sets
12-15 Reps
-
4
Cable Crossover3 Sets
12-15 Reps
-
5
Bicep Curl (Cable)4 Sets
12-15 Reps
-
6
Hammer Curl3 Sets
12-15 Reps
-
7
Bicep Curl (Machine)3 Sets
12-15 Reps
-
Day 5
1
Squat (Barbell)4 Sets
12-15 Reps
-
2
Leg Press (45 Degrees)3 Sets
12-15 Reps
-
3
Leg Curl3 Sets
12-15 Reps
-
4
Leg Extension3 Sets
12-15 Reps
-
5
Lunge (Dumbbell)3 Sets
12-15 Reps
-
6
Shoulder Press (Machine)4 Sets
12-15 Reps
-
7
Lateral Raise (Cable)3 Sets
12-15 Reps
-
8
Front Raise3 Sets
12-15 Reps
-
Day 2
1
Barbell Row4 Sets
12-15 Reps
-
2
Wide Grip Lat Pulldown3 Sets
12-15 Reps
-
3
Seated Row (Cable)3 Sets
12-15 Reps
-
4
Standing Pullover (Cable)3 Sets
12-15 Reps
-
5
Bicep Curl (Barbell)4 Sets
12-15 Reps
-
6
Incline Curl (Dumbbell)3 Sets
12-15 Reps
-
7
High Cable Bicep Curl3 Sets
12-15 Reps
-