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Dr. Brets Bro Split

by Jarrod H.

Program Description

Simple but effective "Bro Split" from Dr. Bret of Elite Hormone Optimization

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 15, 2026 01:50
  • Last Edited
    Jan 19, 2026 04:10
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.6%
Chest
11.1%
Triceps
10.6%
Upper Back
10.6%
Biceps
10.3%
Hamstrings
8.1%
Quadriceps
7.6%
Glutes
7.3%
Lats
5.5%
Forearms
4.3%
Calves
3%
Middle Delts
3%
Rear Delts
1.8%
Lower Back
1.5%
Adductors
1.3%
Neck
1%
Abs
0.8%
Abductors
0.8%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Adductor
2
10-14 reps
-
2
Leg Extension
3
10-14 reps
-
3
Box Squat (Barbell)
2
10-12 reps
-
4
Box Squat (Barbell)
1
AMRAP
-
5
Leg Press
2
10-14 reps
-
6
Lunge (Bodyweight)
1
50 reps
-
7
Standing Calf Raise
3
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Adductor
2
10-14 reps
-
2
Leg Extension
3
10-14 reps
-
3
Box Squat (Barbell)
2
1
10-12 reps
99999-99999 reps
-
RPE 10
4
Leg Press
2
10-14 reps
-
5
Lunge (Bodyweight)
1
50 reps
-
6
Standing Calf Raise
3
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Adductor
2
10-14 reps
-
2
Leg Extension
3
10-14 reps
-
3
Box Squat (Barbell)
2
1
10-12 reps
99999-99999 reps
-
RPE 10
4
Leg Press
2
10-14 reps
-
5
Lunge (Bodyweight)
1
50 reps
-
6
Standing Calf Raise
3
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Adductor
2
10-14 reps
-
2
Leg Extension
3
10-14 reps
-
3
Box Squat (Barbell)
2
1
10-12 reps
99999-99999 reps
-
RPE 10
4
Leg Press
2
10-14 reps
-
5
Lunge (Bodyweight)
1
50 reps
-
6
Standing Calf Raise
3
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Adductor
2
10-14 reps
-
2
Leg Extension
3
10-14 reps
-
3
Box Squat (Barbell)
2
1
10-12 reps
99999-99999 reps
-
RPE 10
4
Leg Press
2
10-14 reps
-
5
Lunge (Bodyweight)
1
50 reps
-
6
Standing Calf Raise
3
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Adductor
2
10-14 reps
-
2
Leg Extension
3
10-14 reps
-
3
Box Squat (Barbell)
2
1
10-12 reps
99999-99999 reps
-
RPE 10
4
Leg Press
2
10-14 reps
-
5
Lunge (Bodyweight)
1
50 reps
-
6
Standing Calf Raise
3
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Adductor
2
10-14 reps
-
2
Leg Extension
3
10-14 reps
-
3
Box Squat (Barbell)
2
1
10-12 reps
99999-99999 reps
-
RPE 10
4
Leg Press
2
10-14 reps
-
5
Lunge (Bodyweight)
1
50 reps
-
6
Standing Calf Raise
3
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Adductor
2
10-14 reps
-
2
Leg Extension
3
10-14 reps
-
3
Box Squat (Barbell)
2
1
10-12 reps
99999-99999 reps
-
RPE 10
4
Leg Press
2
10-14 reps
-
5
Lunge (Bodyweight)
1
50 reps
-
6
Standing Calf Raise
3
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Adductor
2
10-14 reps
-
2
Leg Extension
3
10-14 reps
-
3
Box Squat (Barbell)
2
1
10-12 reps
99999-99999 reps
-
RPE 10
4
Leg Press
2
10-14 reps
-
5
Lunge (Bodyweight)
1
50 reps
-
6
Standing Calf Raise
3
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Adductor
2
10-14 reps
-
2
Leg Extension
3
10-14 reps
-
3
Box Squat (Barbell)
2
1
10-12 reps
99999-99999 reps
-
RPE 10
4
Leg Press
2
10-14 reps
-
5
Lunge (Bodyweight)
1
50 reps
-
6
Standing Calf Raise
3
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Adductor
2
10-14 reps
-
2
Leg Extension
3
10-14 reps
-
3
Box Squat (Barbell)
2
1
10-12 reps
99999-99999 reps
-
RPE 10
4
Leg Press
2
10-14 reps
-
5
Lunge (Bodyweight)
1
50 reps
-
6
Standing Calf Raise
3
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Adductor
2
10-14 reps
-
2
Leg Extension
3
10-14 reps
-
3
Box Squat (Barbell)
2
1
10-12 reps
99999-99999 reps
-
RPE 10
4
Leg Press
2
10-14 reps
-
5
Lunge (Bodyweight)
1
50 reps
-
6
Standing Calf Raise
3
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
1
8-12 reps
8-1 reps
-
-
2
Fly Press (Dumbbell)
2
10-12 reps
-
3
Fly Press (Dumbbell)
1
AMRAP
-
4
Incline Bench Press (Barbell)
2
10-12 reps
-
5
Incline Bench Press (Barbell)
2
6-10 reps
-
6
Chest Fly (Cable)
4
AMRAP
-
7
Dip (Assisted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
1
8-12 reps
8-1 reps
-
-
2
Fly Press (Dumbbell)
2
10-12 reps
-
3
Fly Press (Dumbbell)
1
AMRAP
-
4
Incline Bench Press (Barbell)
2
10-12 reps
-
5
Incline Bench Press (Barbell)
2
6-10 reps
-
6
Chest Fly (Cable)
4
AMRAP
-
7
Dip (Assisted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
1
8-12 reps
8-1 reps
-
-
2
Fly Press (Dumbbell)
2
10-12 reps
-
3
Fly Press (Dumbbell)
1
AMRAP
-
4
Incline Bench Press (Barbell)
2
10-12 reps
-
5
Incline Bench Press (Barbell)
2
6-10 reps
-
6
Chest Fly (Cable)
4
AMRAP
-
7
Dip (Assisted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
1
8-12 reps
8-1 reps
-
-
2
Fly Press (Dumbbell)
2
10-12 reps
-
3
Fly Press (Dumbbell)
1
AMRAP
-
4
Incline Bench Press (Barbell)
2
10-12 reps
-
5
Incline Bench Press (Barbell)
2
6-10 reps
-
6
Chest Fly (Cable)
4
AMRAP
-
7
Dip (Assisted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
1
8-12 reps
8-1 reps
-
-
2
Fly Press (Dumbbell)
2
10-12 reps
-
3
Fly Press (Dumbbell)
1
AMRAP
-
4
Incline Bench Press (Barbell)
2
10-12 reps
-
5
Incline Bench Press (Barbell)
2
6-10 reps
-
6
Chest Fly (Cable)
4
AMRAP
-
7
Dip (Assisted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
1
8-12 reps
8-1 reps
-
-
2
Fly Press (Dumbbell)
2
10-12 reps
-
3
Fly Press (Dumbbell)
1
AMRAP
-
4
Incline Bench Press (Barbell)
2
10-12 reps
-
5
Incline Bench Press (Barbell)
2
6-10 reps
-
6
Chest Fly (Cable)
4
AMRAP
-
7
Dip (Assisted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
1
8-12 reps
8-1 reps
-
-
2
Fly Press (Dumbbell)
2
10-12 reps
-
3
Fly Press (Dumbbell)
1
AMRAP
-
4
Incline Bench Press (Barbell)
2
10-12 reps
-
5
Incline Bench Press (Barbell)
2
6-10 reps
-
6
Chest Fly (Cable)
4
AMRAP
-
7
Dip (Assisted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
1
8-12 reps
8-1 reps
-
-
2
Fly Press (Dumbbell)
2
10-12 reps
-
3
Fly Press (Dumbbell)
1
AMRAP
-
4
Incline Bench Press (Barbell)
2
10-12 reps
-
5
Incline Bench Press (Barbell)
2
6-10 reps
-
6
Chest Fly (Cable)
4
AMRAP
-
7
Dip (Assisted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
1
8-12 reps
8-1 reps
-
-
2
Fly Press (Dumbbell)
2
10-12 reps
-
3
Fly Press (Dumbbell)
1
AMRAP
-
4
Incline Bench Press (Barbell)
2
10-12 reps
-
5
Incline Bench Press (Barbell)
2
6-10 reps
-
6
Chest Fly (Cable)
4
AMRAP
-
7
Dip (Assisted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
1
8-12 reps
8-1 reps
-
-
2
Fly Press (Dumbbell)
2
10-12 reps
-
3
Fly Press (Dumbbell)
1
AMRAP
-
4
Incline Bench Press (Barbell)
2
10-12 reps
-
5
Incline Bench Press (Barbell)
2
6-10 reps
-
6
Chest Fly (Cable)
4
AMRAP
-
7
Dip (Assisted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
1
8-12 reps
8-1 reps
-
-
2
Fly Press (Dumbbell)
2
10-12 reps
-
3
Fly Press (Dumbbell)
1
AMRAP
-
4
Incline Bench Press (Barbell)
2
10-12 reps
-
5
Incline Bench Press (Barbell)
2
6-10 reps
-
6
Chest Fly (Cable)
4
AMRAP
-
7
Dip (Assisted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
1
1
8-12 reps
8-1 reps
-
-
2
Fly Press (Dumbbell)
2
10-12 reps
-
3
Fly Press (Dumbbell)
1
AMRAP
-
4
Incline Bench Press (Barbell)
2
10-12 reps
-
5
Incline Bench Press (Barbell)
2
6-10 reps
-
6
Chest Fly (Cable)
4
AMRAP
-
7
Dip (Assisted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
10-12 reps
-
2
Pull-Up (Assisted)
3
10-12 reps
-
3
Lat Pulldown (Single Arm)
2
10-12 reps
-
4
Cable Low Row
2
10-12 reps
-
5
Cable Low Row
1
AMRAP
-
6
T-Bar Row
3
12-14 reps
-
7
Preacher Curl (EZ Bar)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
10-12 reps
-
2
Pull-Up (Assisted)
3
10-12 reps
-
3
Lat Pulldown (Single Arm)
2
10-12 reps
-
4
Cable Low Row
2
10-12 reps
-
5
Cable Low Row
1
AMRAP
-
6
T-Bar Row
3
12-14 reps
-
7
Preacher Curl (EZ Bar)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
10-12 reps
-
2
Pull-Up (Assisted)
3
10-12 reps
-
3
Lat Pulldown (Single Arm)
2
10-12 reps
-
4
Cable Low Row
2
10-12 reps
-
5
Cable Low Row
1
AMRAP
-
6
T-Bar Row
3
12-14 reps
-
7
Preacher Curl (EZ Bar)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
10-12 reps
-
2
Pull-Up (Assisted)
3
10-12 reps
-
3
Lat Pulldown (Single Arm)
2
10-12 reps
-
4
Cable Low Row
2
10-12 reps
-
5
Cable Low Row
1
AMRAP
-
6
T-Bar Row
3
12-14 reps
-
7
Preacher Curl (EZ Bar)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
10-12 reps
-
2
Pull-Up (Assisted)
3
10-12 reps
-
3
Lat Pulldown (Single Arm)
2
10-12 reps
-
4
Cable Low Row
2
10-12 reps
-
5
Cable Low Row
1
AMRAP
-
6
T-Bar Row
3
12-14 reps
-
7
Preacher Curl (EZ Bar)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
10-12 reps
-
2
Pull-Up (Assisted)
3
10-12 reps
-
3
Lat Pulldown (Single Arm)
2
10-12 reps
-
4
Cable Low Row
2
10-12 reps
-
5
Cable Low Row
1
AMRAP
-
6
T-Bar Row
3
12-14 reps
-
7
Preacher Curl (EZ Bar)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
10-12 reps
-
2
Pull-Up (Assisted)
3
10-12 reps
-
3
Lat Pulldown (Single Arm)
2
10-12 reps
-
4
Cable Low Row
2
10-12 reps
-
5
Cable Low Row
1
AMRAP
-
6
T-Bar Row
3
12-14 reps
-
7
Preacher Curl (EZ Bar)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
10-12 reps
-
2
Pull-Up (Assisted)
3
10-12 reps
-
3
Lat Pulldown (Single Arm)
2
10-12 reps
-
4
Cable Low Row
2
10-12 reps
-
5
Cable Low Row
1
AMRAP
-
6
T-Bar Row
3
12-14 reps
-
7
Preacher Curl (EZ Bar)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
10-12 reps
-
2
Pull-Up (Assisted)
3
10-12 reps
-
3
Lat Pulldown (Single Arm)
2
10-12 reps
-
4
Cable Low Row
2
10-12 reps
-
5
Cable Low Row
1
AMRAP
-
6
T-Bar Row
3
12-14 reps
-
7
Preacher Curl (EZ Bar)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
10-12 reps
-
2
Pull-Up (Assisted)
3
10-12 reps
-
3
Lat Pulldown (Single Arm)
2
10-12 reps
-
4
Cable Low Row
2
10-12 reps
-
5
Cable Low Row
1
AMRAP
-
6
T-Bar Row
3
12-14 reps
-
7
Preacher Curl (EZ Bar)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
10-12 reps
-
2
Pull-Up (Assisted)
3
10-12 reps
-
3
Lat Pulldown (Single Arm)
2
10-12 reps
-
4
Cable Low Row
2
10-12 reps
-
5
Cable Low Row
1
AMRAP
-
6
T-Bar Row
3
12-14 reps
-
7
Preacher Curl (EZ Bar)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
10-12 reps
-
2
Pull-Up (Assisted)
3
10-12 reps
-
3
Lat Pulldown (Single Arm)
2
10-12 reps
-
4
Cable Low Row
2
10-12 reps
-
5
Cable Low Row
1
AMRAP
-
6
T-Bar Row
3
12-14 reps
-
7
Preacher Curl (EZ Bar)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-14 reps
-
2
Bulgarian Split Squat (Barbell)
2
10-14 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press
1
30 reps
-
5
Standing Calf Raise
3
12-16 reps
-
6
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-14 reps
-
2
Bulgarian Split Squat (Barbell)
2
10-14 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press
1
30 reps
-
5
Standing Calf Raise
3
12-16 reps
-
6
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-14 reps
-
2
Bulgarian Split Squat (Barbell)
2
10-14 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press
1
30 reps
-
5
Standing Calf Raise
3
12-16 reps
-
6
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-14 reps
-
2
Bulgarian Split Squat (Barbell)
2
10-14 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press
1
30 reps
-
5
Standing Calf Raise
3
12-16 reps
-
6
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-14 reps
-
2
Bulgarian Split Squat (Barbell)
2
10-14 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press
1
30 reps
-
5
Standing Calf Raise
3
12-16 reps
-
6
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-14 reps
-
2
Bulgarian Split Squat (Barbell)
2
10-14 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press
1
30 reps
-
5
Standing Calf Raise
3
12-16 reps
-
6
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-14 reps
-
2
Bulgarian Split Squat (Barbell)
2
10-14 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press
1
30 reps
-
5
Standing Calf Raise
3
12-16 reps
-
6
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-14 reps
-
2
Bulgarian Split Squat (Barbell)
2
10-14 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press
1
30 reps
-
5
Standing Calf Raise
3
12-16 reps
-
6
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-14 reps
-
2
Bulgarian Split Squat (Barbell)
2
10-14 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press
1
30 reps
-
5
Standing Calf Raise
3
12-16 reps
-
6
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-14 reps
-
2
Bulgarian Split Squat (Barbell)
2
10-14 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press
1
30 reps
-
5
Standing Calf Raise
3
12-16 reps
-
6
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-14 reps
-
2
Bulgarian Split Squat (Barbell)
2
10-14 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press
1
30 reps
-
5
Standing Calf Raise
3
12-16 reps
-
6
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-14 reps
-
2
Bulgarian Split Squat (Barbell)
2
10-14 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press
1
30 reps
-
5
Standing Calf Raise
3
12-16 reps
-
6
Glute Bridge (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
2
10-14 reps
-
3
Incline Bench Press (Barbell)
1
AMRAP
-
4
Upright Row (Barbell)
2
10-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Overhead Trap Squeeze
2
15 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
2
10-14 reps
-
3
Incline Bench Press (Barbell)
1
AMRAP
-
4
Upright Row (Barbell)
2
10-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Overhead Trap Squeeze
2
15 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
2
10-14 reps
-
3
Incline Bench Press (Barbell)
1
AMRAP
-
4
Upright Row (Barbell)
2
10-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Overhead Trap Squeeze
2
15 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
2
10-14 reps
-
3
Incline Bench Press (Barbell)
1
AMRAP
-
4
Upright Row (Barbell)
2
10-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Overhead Trap Squeeze
2
15 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
2
10-14 reps
-
3
Incline Bench Press (Barbell)
1
AMRAP
-
4
Upright Row (Barbell)
2
10-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Overhead Trap Squeeze
2
15 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
2
10-14 reps
-
3
Incline Bench Press (Barbell)
1
AMRAP
-
4
Upright Row (Barbell)
2
10-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Overhead Trap Squeeze
2
15 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
2
10-14 reps
-
3
Incline Bench Press (Barbell)
1
AMRAP
-
4
Upright Row (Barbell)
2
10-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Overhead Trap Squeeze
2
15 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
2
10-14 reps
-
3
Incline Bench Press (Barbell)
1
AMRAP
-
4
Upright Row (Barbell)
2
10-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Overhead Trap Squeeze
2
15 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
2
10-14 reps
-
3
Incline Bench Press (Barbell)
1
AMRAP
-
4
Upright Row (Barbell)
2
10-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Overhead Trap Squeeze
2
15 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
2
10-14 reps
-
3
Incline Bench Press (Barbell)
1
AMRAP
-
4
Upright Row (Barbell)
2
10-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Overhead Trap Squeeze
2
15 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
2
10-14 reps
-
3
Incline Bench Press (Barbell)
1
AMRAP
-
4
Upright Row (Barbell)
2
10-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Overhead Trap Squeeze
2
15 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
2
10-14 reps
-
3
Incline Bench Press (Barbell)
1
AMRAP
-
4
Upright Row (Barbell)
2
10-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Overhead Trap Squeeze
2
15 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
14 reps
-
2A
Skull Crusher (Barbell)
3
10-12 reps
-
2B
Push Up (Incline)
3
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
14 reps
-
2A
Skull Crusher (Barbell)
3
10-12 reps
-
2B
Push Up (Incline)
3
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
14 reps
-
2A
Skull Crusher (Barbell)
3
10-12 reps
-
2B
Push Up (Incline)
3
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
14 reps
-
2A
Skull Crusher (Barbell)
3
10-12 reps
-
2B
Push Up (Incline)
3
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
14 reps
-
2A
Skull Crusher (Barbell)
3
10-12 reps
-
2B
Push Up (Incline)
3
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
14 reps
-
2A
Skull Crusher (Barbell)
3
10-12 reps
-
2B
Push Up (Incline)
3
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
14 reps
-
2A
Skull Crusher (Barbell)
3
10-12 reps
-
2B
Push Up (Incline)
3
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
14 reps
-
2A
Skull Crusher (Barbell)
3
10-12 reps
-
2B
Push Up (Incline)
3
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
14 reps
-
2A
Skull Crusher (Barbell)
3
10-12 reps
-
2B
Push Up (Incline)
3
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
14 reps
-
2A
Skull Crusher (Barbell)
3
10-12 reps
-
2B
Push Up (Incline)
3
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
14 reps
-
2A
Skull Crusher (Barbell)
3
10-12 reps
-
2B
Push Up (Incline)
3
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
14 reps
-
2A
Skull Crusher (Barbell)
3
10-12 reps
-
2B
Push Up (Incline)
3
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
10-12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Chest Fly (Dumbbell)
1 Set
1 Set
8-12 Reps
8-1 Reps
-
-
2
Fly Press (Dumbbell)
2 Sets
10-12 Reps
-
3
Fly Press (Dumbbell)
1 Set
AMRAP
-
4
Incline Bench Press (Barbell)
2 Sets
10-12 Reps
-
5
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
-
6
Chest Fly (Cable)
4 Sets
AMRAP
-
7
Dip (Assisted)
3 Sets
AMRAP
-
Day 3
1
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
-
2
Pull-Up (Assisted)
3 Sets
10-12 Reps
-
3
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
-
4
Cable Low Row
2 Sets
10-12 Reps
-
5
Cable Low Row
1 Set
AMRAP
-
6
T-Bar Row
3 Sets
12-14 Reps
-
7
Preacher Curl (EZ Bar)
4 Sets
AMRAP
-
Day 4
1
Leg Curl
3 Sets
10-14 Reps
-
2
Bulgarian Split Squat (Barbell)
2 Sets
10-14 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
4
Leg Press
1 Set
30 Reps
-
5
Standing Calf Raise
3 Sets
12-16 Reps
-
6
Glute Bridge (Dumbbell)
3 Sets
10-12 Reps
-
Day 5
1
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
2
Incline Bench Press (Barbell)
2 Sets
10-14 Reps
-
3
Incline Bench Press (Barbell)
1 Set
AMRAP
-
4
Upright Row (Barbell)
2 Sets
10-12 Reps
-
5
Face Pull
3 Sets
10-12 Reps
-
6
Overhead Trap Squeeze
2 Sets
15 Reps
-
7
Shrug (Barbell)
3 Sets
10-12 Reps
-
Day 6
1
Bicep Curl (EZ Bar)
4 Sets
14 Reps
-
2A
Skull Crusher (Barbell)
3 Sets
10-12 Reps
-
2B
Push Up (Incline)
3 Sets
6-10 Reps
-
3
Reverse Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
5
Hammer Curl (Cable)
3 Sets
10-12 Reps
-
Day 1
1
Cable Adductor
2 Sets
10-14 Reps
-
2
Leg Extension
3 Sets
10-14 Reps
-
3
Box Squat (Barbell)
2 Sets
10-12 Reps
-
4
Box Squat (Barbell)
1 Set
AMRAP
-
5
Leg Press
2 Sets
10-14 Reps
-
6
Lunge (Bodyweight)
1 Set
50 Reps
-
7
Standing Calf Raise
3 Sets
12-16 Reps
-