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My split

by Devin H.
1 athletes joined

Program Description

To keep track of my stuff

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 08, 2025 11:12
  • Last Edited
    Jun 08, 2025 11:38
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Fly
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Cable Chest Press
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bicep Curl (Cable)
2
8 reps
-
7
Hammer Curl (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Fly
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Cable Chest Press
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bicep Curl (Cable)
2
8 reps
-
7
Hammer Curl (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Fly
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Cable Chest Press
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bicep Curl (Cable)
2
8 reps
-
7
Hammer Curl (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Fly
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Cable Chest Press
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bicep Curl (Cable)
2
8 reps
-
7
Hammer Curl (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Fly
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Cable Chest Press
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bicep Curl (Cable)
2
8 reps
-
7
Hammer Curl (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Fly
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Cable Chest Press
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bicep Curl (Cable)
2
8 reps
-
7
Hammer Curl (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Fly
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Cable Chest Press
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bicep Curl (Cable)
2
8 reps
-
7
Hammer Curl (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Fly
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Cable Chest Press
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bicep Curl (Cable)
2
8 reps
-
7
Hammer Curl (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Fly
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Cable Chest Press
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bicep Curl (Cable)
2
8 reps
-
7
Hammer Curl (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Fly
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Cable Chest Press
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bicep Curl (Cable)
2
8 reps
-
7
Hammer Curl (Cable)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Press
3
8 reps
-
2
Squat (Smith Machine)
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Back Extension
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Press
3
8 reps
-
2
Squat (Smith Machine)
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Back Extension
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Press
3
8 reps
-
2
Squat (Smith Machine)
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Back Extension
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Press
3
8 reps
-
2
Squat (Smith Machine)
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Back Extension
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Press
3
8 reps
-
2
Squat (Smith Machine)
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Back Extension
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Press
3
8 reps
-
2
Squat (Smith Machine)
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Back Extension
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Press
3
8 reps
-
2
Squat (Smith Machine)
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Back Extension
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Press
3
8 reps
-
2
Squat (Smith Machine)
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Back Extension
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Press
3
8 reps
-
2
Squat (Smith Machine)
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Back Extension
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Press
3
8 reps
-
2
Squat (Smith Machine)
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Back Extension
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
High Row
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Seated Row (Cable)
2
8 reps
-
5
Reverse Fly
3
8 reps
-
6
Tricep Rope Push Down (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
High Row
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Seated Row (Cable)
2
8 reps
-
5
Reverse Fly
3
8 reps
-
6
Tricep Rope Push Down (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
High Row
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Seated Row (Cable)
2
8 reps
-
5
Reverse Fly
3
8 reps
-
6
Tricep Rope Push Down (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
High Row
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Seated Row (Cable)
2
8 reps
-
5
Reverse Fly
3
8 reps
-
6
Tricep Rope Push Down (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
High Row
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Seated Row (Cable)
2
8 reps
-
5
Reverse Fly
3
8 reps
-
6
Tricep Rope Push Down (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
High Row
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Seated Row (Cable)
2
8 reps
-
5
Reverse Fly
3
8 reps
-
6
Tricep Rope Push Down (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
High Row
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Seated Row (Cable)
2
8 reps
-
5
Reverse Fly
3
8 reps
-
6
Tricep Rope Push Down (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
High Row
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Seated Row (Cable)
2
8 reps
-
5
Reverse Fly
3
8 reps
-
6
Tricep Rope Push Down (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
High Row
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Seated Row (Cable)
2
8 reps
-
5
Reverse Fly
3
8 reps
-
6
Tricep Rope Push Down (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
High Row
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Seated Row (Cable)
2
8 reps
-
5
Reverse Fly
3
8 reps
-
6
Tricep Rope Push Down (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Cable Chest Press
2
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Bicep Curl (Cable)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Cable Chest Press
2
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Bicep Curl (Cable)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Cable Chest Press
2
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Bicep Curl (Cable)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Cable Chest Press
2
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Bicep Curl (Cable)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Cable Chest Press
2
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Bicep Curl (Cable)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Cable Chest Press
2
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Bicep Curl (Cable)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Cable Chest Press
2
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Bicep Curl (Cable)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Cable Chest Press
2
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Bicep Curl (Cable)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Cable Chest Press
2
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Bicep Curl (Cable)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Cable Chest Press
2
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Bicep Curl (Cable)
2
8 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Back Extension
2
8 reps
-
4
Leg Extension
2
8 reps
-
5
Cable Crunch
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Back Extension
2
8 reps
-
4
Leg Extension
2
8 reps
-
5
Cable Crunch
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Back Extension
2
8 reps
-
4
Leg Extension
2
8 reps
-
5
Cable Crunch
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Back Extension
2
8 reps
-
4
Leg Extension
2
8 reps
-
5
Cable Crunch
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Back Extension
2
8 reps
-
4
Leg Extension
2
8 reps
-
5
Cable Crunch
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Back Extension
2
8 reps
-
4
Leg Extension
2
8 reps
-
5
Cable Crunch
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Back Extension
2
8 reps
-
4
Leg Extension
2
8 reps
-
5
Cable Crunch
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Back Extension
2
8 reps
-
4
Leg Extension
2
8 reps
-
5
Cable Crunch
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Back Extension
2
8 reps
-
4
Leg Extension
2
8 reps
-
5
Cable Crunch
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Back Extension
2
8 reps
-
4
Leg Extension
2
8 reps
-
5
Cable Crunch
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Seated Row (Machine)
2
8 reps
-
4
Lat Pulldown (Close Grip)
2
8 reps
-
5
Reverse Fly
3
8 reps
-
6
Tricep Pushdown (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Seated Row (Machine)
2
8 reps
-
4
Lat Pulldown (Close Grip)
2
8 reps
-
5
Reverse Fly
3
8 reps
-
6
Tricep Pushdown (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Seated Row (Machine)
2
8 reps
-
4
Lat Pulldown (Close Grip)
2
8 reps
-
5
Reverse Fly
3
8 reps
-
6
Tricep Pushdown (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Seated Row (Machine)
2
8 reps
-
4
Lat Pulldown (Close Grip)
2
8 reps
-
5
Reverse Fly
3
8 reps
-
6
Tricep Pushdown (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Seated Row (Machine)
2
8 reps
-
4
Lat Pulldown (Close Grip)
2
8 reps
-
5
Reverse Fly
3
8 reps
-
6
Tricep Pushdown (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Seated Row (Machine)
2
8 reps
-
4
Lat Pulldown (Close Grip)
2
8 reps
-
5
Reverse Fly
3
8 reps
-
6
Tricep Pushdown (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Seated Row (Machine)
2
8 reps
-
4
Lat Pulldown (Close Grip)
2
8 reps
-
5
Reverse Fly
3
8 reps
-
6
Tricep Pushdown (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Seated Row (Machine)
2
8 reps
-
4
Lat Pulldown (Close Grip)
2
8 reps
-
5
Reverse Fly
3
8 reps
-
6
Tricep Pushdown (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Seated Row (Machine)
2
8 reps
-
4
Lat Pulldown (Close Grip)
2
8 reps
-
5
Reverse Fly
3
8 reps
-
6
Tricep Pushdown (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Seated Row (Machine)
2
8 reps
-
4
Lat Pulldown (Close Grip)
2
8 reps
-
5
Reverse Fly
3
8 reps
-
6
Tricep Pushdown (Cable)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Reverse Fly
2 Sets
8 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
-
3
Chest Press (Machine)
2 Sets
8 Reps
-
4
Cable Chest Press
2 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
6
Bicep Curl (Cable)
2 Sets
8 Reps
-
7
Hammer Curl (Cable)
2 Sets
8 Reps
-
Day 2
1
Calf Press
3 Sets
8 Reps
-
2
Squat (Smith Machine)
2 Sets
8 Reps
-
3
Leg Curl
2 Sets
8 Reps
-
4
Back Extension
2 Sets
8 Reps
-
5
Leg Extension
2 Sets
8 Reps
-
6
Cable Crunch
3 Sets
8 Reps
-
Day 3
1
Lateral Raise (Cable)
2 Sets
8 Reps
-
2
High Row
2 Sets
8 Reps
-
3
Lat Pulldown
2 Sets
8 Reps
-
4
Seated Row (Cable)
2 Sets
8 Reps
-
5
Reverse Fly
3 Sets
8 Reps
-
6
Tricep Rope Push Down (Cable)
2 Sets
8 Reps
-
7
Tricep Extension (Cable)
2 Sets
8 Reps
-
Day 4
1
Push Up
1 Set
1 Reps
-
Day 5
1
Incline Chest Press (Machine)
2 Sets
8 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
-
3
Cable Chest Press
2 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
5
Bicep Curl (Cable)
2 Sets
8 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
8 Reps
-
Day 6
1
Hack Squat
2 Sets
8 Reps
-
2
Leg Curl
2 Sets
8 Reps
-
3
Back Extension
2 Sets
8 Reps
-
4
Leg Extension
2 Sets
8 Reps
-
5
Cable Crunch
3 Sets
8 Reps
-
Day 7
1
Lateral Raise (Cable)
2 Sets
8 Reps
-
2
Lat Pulldown
2 Sets
8 Reps
-
3
Seated Row (Machine)
2 Sets
8 Reps
-
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
-
5
Reverse Fly
3 Sets
8 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
8 Reps
-
7
Tricep Extension (Cable)
2 Sets
8 Reps
-