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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 18, 2025 10:57

Summary

Transform your physique with "My Split," a comprehensive 10-week program designed to maximize your strength and muscle gains. With a dedicated 7-day weekly structure, you'll target every major muscle group through expertly crafted workouts, including chest, legs, and arms, using a variety of machines and free weights. Each session is packed with effective exercises like the Incline Bench Press and Squat, ensuring you stay engaged and challenged. Get ready to push your limits and see real results as you commit to this structured training plan!
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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
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
-