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Bodybuilding UL Split

by Jose A.

Program Description

Heavily influenced by Jeff Nippards bodybuilding program with some modifications

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 16, 2024 02:50
  • Last Edited
    Jun 18, 2025 11:17

Summary

Transform your physique with the Bodybuilding UL Split, a comprehensive 12-week program designed for serious lifters. Committing to five days a week, you'll alternate between upper body workouts that target all major muscle groups, ensuring balanced development and strength gains. Each session features a mix of free weights and cable exercises, including classics like the Incline Bench Press and Pull-Ups, to maximize hypertrophy and sculpt your upper body. Get ready to push your limits and achieve the results you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.9%
Lats
10.6%
Front Delts
9.3%
Chest
8.7%
Upper Back
8%
Middle Delts
7.2%
Quadriceps
6.8%
Abs
6.8%
Biceps
6.6%
Calves
4.9%
Glutes
4.7%
Hamstrings
4.7%
Rear Delts
4.4%
Neck
2.1%
Lower Back
1.7%
Adductors
1.7%
Forearms
1%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-10 reps
-
4
Helms Row
3
8-10 reps
-
5
Katana Extension
2
8-10 reps
-
6
Pullover (Dumbbell)
3
12-15 reps
-
7
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-10 reps
-
4
Helms Row
3
8-10 reps
-
5
Katana Extension
2
8-10 reps
-
6
Pullover (Dumbbell)
3
12-15 reps
-
7
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-10 reps
-
4
Helms Row
3
8-10 reps
-
5
Katana Extension
2
8-10 reps
-
6
Pullover (Dumbbell)
3
12-15 reps
-
7
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-10 reps
-
4
Helms Row
3
8-10 reps
-
5
Katana Extension
2
8-10 reps
-
6
Pullover (Dumbbell)
3
12-15 reps
-
7
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-10 reps
-
4
Helms Row
3
8-10 reps
-
5
Katana Extension
2
8-10 reps
-
6
Pullover (Dumbbell)
3
12-15 reps
-
7
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-10 reps
-
4
Helms Row
3
8-10 reps
-
5
Katana Extension
2
8-10 reps
-
6
Pullover (Dumbbell)
3
12-15 reps
-
7
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-10 reps
-
4
Helms Row
3
8-10 reps
-
5
Katana Extension
2
8-10 reps
-
6
Pullover (Dumbbell)
3
12-15 reps
-
7
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-10 reps
-
4
Helms Row
3
8-10 reps
-
5
Katana Extension
2
8-10 reps
-
6
Pullover (Dumbbell)
3
12-15 reps
-
7
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-10 reps
-
4
Helms Row
3
8-10 reps
-
5
Katana Extension
2
8-10 reps
-
6
Pullover (Dumbbell)
3
12-15 reps
-
7
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-10 reps
-
4
Helms Row
3
8-10 reps
-
5
Katana Extension
2
8-10 reps
-
6
Pullover (Dumbbell)
3
12-15 reps
-
7
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-10 reps
-
4
Helms Row
3
8-10 reps
-
5
Katana Extension
2
8-10 reps
-
6
Pullover (Dumbbell)
3
12-15 reps
-
7
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-10 reps
-
4
Helms Row
3
8-10 reps
-
5
Katana Extension
2
8-10 reps
-
6
Pullover (Dumbbell)
3
12-15 reps
-
7
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
6 reps
8 reps
-
-
-
2
Sissy Squat
3
8-12 reps
-
3
Standing Calf Raise
4
10-15 reps
-
4
Cable Crunch
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
6 reps
8 reps
-
-
-
2
Sissy Squat
3
8-12 reps
-
3
Standing Calf Raise
4
10-15 reps
-
4
Cable Crunch
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
6 reps
8 reps
-
-
-
2
Sissy Squat
3
8-12 reps
-
3
Standing Calf Raise
4
10-15 reps
-
4
Cable Crunch
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
6 reps
8 reps
-
-
-
2
Sissy Squat
3
8-12 reps
-
3
Standing Calf Raise
4
10-15 reps
-
4
Cable Crunch
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
6 reps
8 reps
-
-
-
2
Sissy Squat
3
8-12 reps
-
3
Standing Calf Raise
4
10-15 reps
-
4
Cable Crunch
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
6 reps
8 reps
-
-
-
2
Sissy Squat
3
8-12 reps
-
3
Standing Calf Raise
4
10-15 reps
-
4
Cable Crunch
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
6 reps
8 reps
-
-
-
2
Sissy Squat
3
8-12 reps
-
3
Standing Calf Raise
4
10-15 reps
-
4
Cable Crunch
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
6 reps
8 reps
-
-
-
2
Sissy Squat
3
8-12 reps
-
3
Standing Calf Raise
4
10-15 reps
-
4
Cable Crunch
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
6 reps
8 reps
-
-
-
2
Sissy Squat
3
8-12 reps
-
3
Standing Calf Raise
4
10-15 reps
-
4
Cable Crunch
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
6 reps
8 reps
-
-
-
2
Sissy Squat
3
8-12 reps
-
3
Standing Calf Raise
4
10-15 reps
-
4
Cable Crunch
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
6 reps
8 reps
-
-
-
2
Sissy Squat
3
8-12 reps
-
3
Standing Calf Raise
4
10-15 reps
-
4
Cable Crunch
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
6 reps
8 reps
-
-
-
2
Sissy Squat
3
8-12 reps
-
3
Standing Calf Raise
4
10-15 reps
-
4
Cable Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
10-12 reps
-
2
AD Press (Smith Machine)
3
10-12 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Hammer Curl
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
1
1
1
5 reps
4 reps
3 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
10-12 reps
-
2
AD Press (Smith Machine)
3
10-12 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Hammer Curl
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
1
1
1
5 reps
4 reps
3 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
10-12 reps
-
2
AD Press (Smith Machine)
3
10-12 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Hammer Curl
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
1
1
1
5 reps
4 reps
3 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
10-12 reps
-
2
AD Press (Smith Machine)
3
10-12 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Hammer Curl
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
1
1
1
5 reps
4 reps
3 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
10-12 reps
-
2
AD Press (Smith Machine)
3
10-12 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Hammer Curl
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
1
1
1
5 reps
4 reps
3 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
10-12 reps
-
2
AD Press (Smith Machine)
3
10-12 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Hammer Curl
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
1
1
1
5 reps
4 reps
3 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
10-12 reps
-
2
AD Press (Smith Machine)
3
10-12 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Hammer Curl
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
1
1
1
5 reps
4 reps
3 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
10-12 reps
-
2
AD Press (Smith Machine)
3
10-12 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Hammer Curl
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
1
1
1
5 reps
4 reps
3 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
10-12 reps
-
2
AD Press (Smith Machine)
3
10-12 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Hammer Curl
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
1
1
1
5 reps
4 reps
3 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
10-12 reps
-
2
AD Press (Smith Machine)
3
10-12 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Hammer Curl
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
1
1
1
5 reps
4 reps
3 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
10-12 reps
-
2
AD Press (Smith Machine)
3
10-12 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Hammer Curl
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
1
1
1
5 reps
4 reps
3 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
10-12 reps
-
2
AD Press (Smith Machine)
3
10-12 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Hammer Curl
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
1
1
1
5 reps
4 reps
3 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10-12 reps
-
4
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10-12 reps
-
4
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10-12 reps
-
4
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10-12 reps
-
4
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10-12 reps
-
4
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10-12 reps
-
4
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10-12 reps
-
4
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10-12 reps
-
4
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10-12 reps
-
4
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10-12 reps
-
4
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10-12 reps
-
4
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10-12 reps
-
4
Neck Extension
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Y Raise
2
8-12 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
JM Press
3
10 reps
-
5
Bicep Curl (EZ Bar)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
2
12-15 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Y Raise
2
8-12 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
JM Press
3
10 reps
-
5
Bicep Curl (EZ Bar)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
2
12-15 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Y Raise
2
8-12 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
JM Press
3
10 reps
-
5
Bicep Curl (EZ Bar)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
2
12-15 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Y Raise
2
8-12 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
JM Press
3
10 reps
-
5
Bicep Curl (EZ Bar)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
2
12-15 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Y Raise
2
8-12 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
JM Press
3
10 reps
-
5
Bicep Curl (EZ Bar)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
2
12-15 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Y Raise
2
8-12 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
JM Press
3
10 reps
-
5
Bicep Curl (EZ Bar)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
2
12-15 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Y Raise
2
8-12 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
JM Press
3
10 reps
-
5
Bicep Curl (EZ Bar)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
2
12-15 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Y Raise
2
8-12 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
JM Press
3
10 reps
-
5
Bicep Curl (EZ Bar)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
2
12-15 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Y Raise
2
8-12 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
JM Press
3
10 reps
-
5
Bicep Curl (EZ Bar)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
2
12-15 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Y Raise
2
8-12 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
JM Press
3
10 reps
-
5
Bicep Curl (EZ Bar)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
2
12-15 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Y Raise
2
8-12 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
JM Press
3
10 reps
-
5
Bicep Curl (EZ Bar)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
2
12-15 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Y Raise
2
8-12 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
JM Press
3
10 reps
-
5
Bicep Curl (EZ Bar)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
2
12-15 reps
-
7
Ab Wheel
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
2
Pull-Up (Neutral Grip, Weighted)
3 Sets
10-12 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
4
Helms Row
3 Sets
8-10 Reps
-
5
Katana Extension
2 Sets
8-10 Reps
-
6
Pullover (Dumbbell)
3 Sets
12-15 Reps
-
7
Chest Fly (Dumbbell)
3 Sets
12-15 Reps
-
Day 3
1
Single Arm Row (Cable)
3 Sets
10-12 Reps
-
2
AD Press (Smith Machine)
3 Sets
10-12 Reps
-
3
Wide Grip Pull-Up
3 Sets
8-10 Reps
-
4
Dip (Weighted)
3 Sets
8-10 Reps
-
5
Hammer Curl
2 Sets
10-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
7
Reverse Pec Deck
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
-
-
-
Day 5
1
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
2
Y Raise
2 Sets
8-12 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
4
JM Press
3 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
-
7
Ab Wheel
3 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
-
-
-
2
Sissy Squat
3 Sets
8-12 Reps
-
3
Standing Calf Raise
4 Sets
10-15 Reps
-
4
Cable Crunch
3 Sets
12 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Standing Calf Raise
3 Sets
10-12 Reps
-
4
Neck Extension
3 Sets
12-15 Reps
-