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Bro Split

by Dominic S.
6 athletes joined

Program Description

The program is designed to deliver a pump that lasts days, enough volume to force growth and more entertaining, all three that Upper/Lower cannot achieve

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 21, 2024 11:17
  • Last Edited
    Jun 30, 2025 11:38

Summary

Unleash your potential with the Bro Split, an 8-week program designed for serious lifters looking to maximize muscle growth. Train six days a week, focusing on specific muscle groups each session to ensure optimal recovery and hypertrophy. This program features a variety of exercises, including barbell bench presses, dumbbell curls, and machine work, all tailored to sculpt your physique. Get ready to push your limits and see real results as you build strength and definition!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
4
12 reps
-
3
Cable Crossover
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Press (Machine)
4
8 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Push Up
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
4
12 reps
-
3
Cable Crossover
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Press (Machine)
4
8 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Push Up
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
4
12 reps
-
3
Cable Crossover
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Press (Machine)
4
8 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Push Up
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
4
12 reps
-
3
Cable Crossover
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Press (Machine)
4
8 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Push Up
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
4
12 reps
-
3
Cable Crossover
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Press (Machine)
4
8 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Push Up
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
4
12 reps
-
3
Cable Crossover
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Press (Machine)
4
8 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Push Up
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
4
12 reps
-
3
Cable Crossover
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Press (Machine)
4
8 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Push Up
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
4
12 reps
-
3
Cable Crossover
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Press (Machine)
4
8 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Push Up
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Curl (Dumbbell)
4
12 reps
-
3
Preacher Curl (Dumbbell)
4
12 reps
-
4
Skull Crusher (Barbell)
4
10 reps
-
5
French Press
4
10 reps
-
6
Tricep Kickback
3
35 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Curl (Dumbbell)
4
12 reps
-
3
Preacher Curl (Dumbbell)
4
12 reps
-
4
Skull Crusher (Barbell)
4
10 reps
-
5
French Press
4
10 reps
-
6
Tricep Kickback
3
35 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Curl (Dumbbell)
4
12 reps
-
3
Preacher Curl (Dumbbell)
4
12 reps
-
4
Skull Crusher (Barbell)
4
10 reps
-
5
French Press
4
10 reps
-
6
Tricep Kickback
3
35 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Curl (Dumbbell)
4
12 reps
-
3
Preacher Curl (Dumbbell)
4
12 reps
-
4
Skull Crusher (Barbell)
4
10 reps
-
5
French Press
4
10 reps
-
6
Tricep Kickback
3
35 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Curl (Dumbbell)
4
12 reps
-
3
Preacher Curl (Dumbbell)
4
12 reps
-
4
Skull Crusher (Barbell)
4
10 reps
-
5
French Press
4
10 reps
-
6
Tricep Kickback
3
35 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Curl (Dumbbell)
4
12 reps
-
3
Preacher Curl (Dumbbell)
4
12 reps
-
4
Skull Crusher (Barbell)
4
10 reps
-
5
French Press
4
10 reps
-
6
Tricep Kickback
3
35 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Curl (Dumbbell)
4
12 reps
-
3
Preacher Curl (Dumbbell)
4
12 reps
-
4
Skull Crusher (Barbell)
4
10 reps
-
5
French Press
4
10 reps
-
6
Tricep Kickback
3
35 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Curl (Dumbbell)
4
12 reps
-
3
Preacher Curl (Dumbbell)
4
12 reps
-
4
Skull Crusher (Barbell)
4
10 reps
-
5
French Press
4
10 reps
-
6
Tricep Kickback
3
35 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Lunge (Barbell)
4
10 reps
-
3
Leg Press
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Leg Extension
4
20 reps
-
5
Deadlift (Barbell)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
3
8 reps
-
7
Lying Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Lunge (Barbell)
4
10 reps
-
3
Leg Press
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Leg Extension
4
20 reps
-
5
Deadlift (Barbell)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
3
8 reps
-
7
Lying Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Lunge (Barbell)
4
10 reps
-
3
Leg Press
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Leg Extension
4
20 reps
-
5
Deadlift (Barbell)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
3
8 reps
-
7
Lying Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Lunge (Barbell)
4
10 reps
-
3
Leg Press
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Leg Extension
4
20 reps
-
5
Deadlift (Barbell)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
3
8 reps
-
7
Lying Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Lunge (Barbell)
4
10 reps
-
3
Leg Press
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Leg Extension
4
20 reps
-
5
Deadlift (Barbell)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
3
8 reps
-
7
Lying Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Lunge (Barbell)
4
10 reps
-
3
Leg Press
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Leg Extension
4
20 reps
-
5
Deadlift (Barbell)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
3
8 reps
-
7
Lying Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Lunge (Barbell)
4
10 reps
-
3
Leg Press
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Leg Extension
4
20 reps
-
5
Deadlift (Barbell)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
3
8 reps
-
7
Lying Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Lunge (Barbell)
4
10 reps
-
3
Leg Press
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Leg Extension
4
20 reps
-
5
Deadlift (Barbell)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
3
8 reps
-
7
Lying Leg Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown (Neutral Grip)
4
8 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Seated Row (Cable)
4
10 reps
-
7
Single Arm Row (Dumbbell)
4
12 reps
-
8
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown (Neutral Grip)
4
8 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Seated Row (Cable)
4
10 reps
-
7
Single Arm Row (Dumbbell)
4
12 reps
-
8
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown (Neutral Grip)
4
8 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Seated Row (Cable)
4
10 reps
-
7
Single Arm Row (Dumbbell)
4
12 reps
-
8
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown (Neutral Grip)
4
8 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Seated Row (Cable)
4
10 reps
-
7
Single Arm Row (Dumbbell)
4
12 reps
-
8
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown (Neutral Grip)
4
8 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Seated Row (Cable)
4
10 reps
-
7
Single Arm Row (Dumbbell)
4
12 reps
-
8
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown (Neutral Grip)
4
8 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Seated Row (Cable)
4
10 reps
-
7
Single Arm Row (Dumbbell)
4
12 reps
-
8
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown (Neutral Grip)
4
8 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Seated Row (Cable)
4
10 reps
-
7
Single Arm Row (Dumbbell)
4
12 reps
-
8
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown (Neutral Grip)
4
8 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Seated Row (Cable)
4
10 reps
-
7
Single Arm Row (Dumbbell)
4
12 reps
-
8
Shrug (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shoulder Press (Plate Loaded)
4
8 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Upright Row (Cable)
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shoulder Press (Plate Loaded)
4
8 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Upright Row (Cable)
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shoulder Press (Plate Loaded)
4
8 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Upright Row (Cable)
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shoulder Press (Plate Loaded)
4
8 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Upright Row (Cable)
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shoulder Press (Plate Loaded)
4
8 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Upright Row (Cable)
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shoulder Press (Plate Loaded)
4
8 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Upright Row (Cable)
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shoulder Press (Plate Loaded)
4
8 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Upright Row (Cable)
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shoulder Press (Plate Loaded)
4
8 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Upright Row (Cable)
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1 mins
-
2
Abs Crunch (Bodyweight)
4
20 reps
-
3
Hanging Leg Raise
4
10 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
5
Plank
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1 mins
-
2
Abs Crunch (Bodyweight)
4
20 reps
-
3
Hanging Leg Raise
4
10 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
5
Plank
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1 mins
-
2
Abs Crunch (Bodyweight)
4
20 reps
-
3
Hanging Leg Raise
4
10 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
5
Plank
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1 mins
-
2
Abs Crunch (Bodyweight)
4
20 reps
-
3
Hanging Leg Raise
4
10 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
5
Plank
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1 mins
-
2
Abs Crunch (Bodyweight)
4
20 reps
-
3
Hanging Leg Raise
4
10 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
5
Plank
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1 mins
-
2
Abs Crunch (Bodyweight)
4
20 reps
-
3
Hanging Leg Raise
4
10 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
5
Plank
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1 mins
-
2
Abs Crunch (Bodyweight)
4
20 reps
-
3
Hanging Leg Raise
4
10 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
5
Plank
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1 mins
-
2
Abs Crunch (Bodyweight)
4
20 reps
-
3
Hanging Leg Raise
4
10 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
5
Plank
4
1 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
-
2
Incline Chest Fly (Dumbbell)
4 Sets
12 Reps
-
3
Cable Crossover
4 Sets
12 Reps
-
4
Chest Fly (Cable)
4 Sets
12 Reps
-
5
Chest Press (Machine)
4 Sets
8 Reps
-
6
Pec Deck (Machine)
3 Sets
15 Reps
-
7
Push Up
4 Sets
12 Reps
-
Day 2
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Incline Curl (Dumbbell)
4 Sets
12 Reps
-
3
Preacher Curl (Dumbbell)
4 Sets
12 Reps
-
4
Skull Crusher (Barbell)
4 Sets
10 Reps
-
5
French Press
4 Sets
10 Reps
-
6
Tricep Kickback
3 Sets
35 Reps
-
7
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
8
Tricep Extension (Cable)
4 Sets
12 Reps
-
Day 3
1
Squat (Smith Machine)
4 Sets
10 Reps
-
2
Lunge (Barbell)
4 Sets
10 Reps
-
3
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
4
Leg Extension
4 Sets
20 Reps
-
5
Deadlift (Barbell)
4 Sets
8 Reps
-
6
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
7
Lying Leg Curl
3 Sets
12 Reps
-
Day 4
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
2
Wide Grip Lat Pulldown
4 Sets
12 Reps
-
3
Barbell Row
4 Sets
10 Reps
-
4
Lat Pulldown (Neutral Grip)
4 Sets
8 Reps
-
5
Chest Supported Row (Machine)
4 Sets
10 Reps
-
6
Seated Row (Cable)
4 Sets
10 Reps
-
7
Single Arm Row (Dumbbell)
4 Sets
12 Reps
-
8
Shrug (Dumbbell)
3 Sets
10 Reps
-
Day 5
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Overhead Press (Barbell)
4 Sets
10 Reps
-
3
Shoulder Press (Plate Loaded)
4 Sets
8 Reps
-
4
Shoulder Press (Machine)
4 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
6
Lateral Raise (Cable)
4 Sets
12 Reps
-
7
Upright Row (Cable)
4 Sets
8 Reps
-
8
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
Day 6
1
Plank
4 Sets
1 mins
-
2
Abs Crunch (Bodyweight)
4 Sets
20 Reps
-
3
Hanging Leg Raise
4 Sets
10 Reps
-
4
Russian Twist (Dumbbell)
4 Sets
15 Reps
-
5
Plank
4 Sets
1 mins
-