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Joe's Take On Arnold

by Joe D.
1 athletes joined

Program Description

A simple high intensity bodybuilding program based on Arnold Schwarzenegger's Olympia split. Reps should be taken as close to failure as possible ; partials encouraged.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 01, 2024 03:17
  • Last Edited
    Jun 18, 2025 01:03

Summary

Transform your physique with "Joe's Take On Arnold," a comprehensive 12-week program designed to sculpt and strengthen your body six days a week. This program combines classic bodybuilding techniques with modern training principles, featuring exercises like Lat Pulldowns, Bench Presses, and Overhead Presses to target every major muscle group. Whether you're looking to build mass or enhance your strength, each session is crafted to push your limits and maximize results. Get ready to unleash your inner champion!
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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
Lat Pulldown
5
10 reps
RPE 8
2
Seated Row (Cable)
5
10 reps
-
3
Bent Over Row (Barbell)
5
10 reps
-
4
Bench Press (Barbell)
5
10 reps
-
5
Incline Bench Press (Barbell)
5
10 reps
RPE 8
6
Chest Fly (Cable)
5
10 reps
RPE 8
7
Cable Crunch
4
20 reps
RPE 8
8
Hanging Leg Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 8
2
Seated Row (Cable)
5
10 reps
-
3
Bent Over Row (Barbell)
5
10 reps
-
4
Bench Press (Barbell)
5
10 reps
-
5
Incline Bench Press (Barbell)
5
10 reps
RPE 8
6
Chest Fly (Cable)
5
10 reps
RPE 8
7
Cable Crunch
4
20 reps
RPE 8
8
Hanging Leg Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 8
2
Seated Row (Cable)
5
10 reps
-
3
Bent Over Row (Barbell)
5
10 reps
-
4
Bench Press (Barbell)
5
10 reps
-
5
Incline Bench Press (Barbell)
5
10 reps
RPE 8
6
Chest Fly (Cable)
5
10 reps
RPE 8
7
Cable Crunch
4
20 reps
RPE 8
8
Hanging Leg Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 8
2
Seated Row (Cable)
5
10 reps
-
3
Bent Over Row (Barbell)
5
10 reps
-
4
Bench Press (Barbell)
5
10 reps
-
5
Incline Bench Press (Barbell)
5
10 reps
RPE 8
6
Chest Fly (Cable)
5
10 reps
RPE 8
7
Cable Crunch
4
20 reps
RPE 8
8
Hanging Leg Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 8
2
Seated Row (Cable)
5
10 reps
-
3
Bent Over Row (Barbell)
5
10 reps
-
4
Bench Press (Barbell)
5
10 reps
-
5
Incline Bench Press (Barbell)
5
10 reps
RPE 8
6
Chest Fly (Cable)
5
10 reps
RPE 8
7
Cable Crunch
4
20 reps
RPE 8
8
Hanging Leg Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 8
2
Seated Row (Cable)
5
10 reps
-
3
Bent Over Row (Barbell)
5
10 reps
-
4
Bench Press (Barbell)
5
10 reps
-
5
Incline Bench Press (Barbell)
5
10 reps
RPE 8
6
Chest Fly (Cable)
5
10 reps
RPE 8
7
Cable Crunch
4
20 reps
RPE 8
8
Hanging Leg Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 8
2
Seated Row (Cable)
5
10 reps
-
3
Bent Over Row (Barbell)
5
10 reps
-
4
Bench Press (Barbell)
5
10 reps
-
5
Incline Bench Press (Barbell)
5
10 reps
RPE 8
6
Chest Fly (Cable)
5
10 reps
RPE 8
7
Cable Crunch
4
20 reps
RPE 8
8
Hanging Leg Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 8
2
Seated Row (Cable)
5
10 reps
-
3
Bent Over Row (Barbell)
5
10 reps
-
4
Bench Press (Barbell)
5
10 reps
-
5
Incline Bench Press (Barbell)
5
10 reps
RPE 8
6
Chest Fly (Cable)
5
10 reps
RPE 8
7
Cable Crunch
4
20 reps
RPE 8
8
Hanging Leg Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 8
2
Seated Row (Cable)
5
10 reps
-
3
Bent Over Row (Barbell)
5
10 reps
-
4
Bench Press (Barbell)
5
10 reps
-
5
Incline Bench Press (Barbell)
5
10 reps
RPE 8
6
Chest Fly (Cable)
5
10 reps
RPE 8
7
Cable Crunch
4
20 reps
RPE 8
8
Hanging Leg Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 8
2
Seated Row (Cable)
5
10 reps
-
3
Bent Over Row (Barbell)
5
10 reps
-
4
Bench Press (Barbell)
5
10 reps
-
5
Incline Bench Press (Barbell)
5
10 reps
RPE 8
6
Chest Fly (Cable)
5
10 reps
RPE 8
7
Cable Crunch
4
20 reps
RPE 8
8
Hanging Leg Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 8
2
Seated Row (Cable)
5
10 reps
-
3
Bent Over Row (Barbell)
5
10 reps
-
4
Bench Press (Barbell)
5
10 reps
-
5
Incline Bench Press (Barbell)
5
10 reps
RPE 8
6
Chest Fly (Cable)
5
10 reps
RPE 8
7
Cable Crunch
4
20 reps
RPE 8
8
Hanging Leg Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 8
2
Seated Row (Cable)
5
10 reps
-
3
Bent Over Row (Barbell)
5
10 reps
-
4
Bench Press (Barbell)
5
10 reps
-
5
Incline Bench Press (Barbell)
5
10 reps
RPE 8
6
Chest Fly (Cable)
5
10 reps
RPE 8
7
Cable Crunch
4
20 reps
RPE 8
8
Hanging Leg Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10 reps
RPE 8
2
Face Pull
5
20 reps
RPE 8
3
Lu Raise
5
15 reps
RPE 8
4
Bicep Curl (Cable)
5
10 reps
RPE 8
5
Preacher Curl (Barbell)
5
10 reps
RPE 8
6
Tricep Extension (Cable)
5
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
8
Wrist Curls
4
20 reps
RPE 8
9
Reverse Bicep Curl (Dumbbell)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10 reps
RPE 8
2
Face Pull
5
20 reps
RPE 8
3
Lu Raise
5
15 reps
RPE 8
4
Bicep Curl (Cable)
5
10 reps
RPE 8
5
Preacher Curl (Barbell)
5
10 reps
RPE 8
6
Tricep Extension (Cable)
5
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
8
Wrist Curls
4
20 reps
RPE 8
9
Reverse Bicep Curl (Dumbbell)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10 reps
RPE 8
2
Face Pull
5
20 reps
RPE 8
3
Lu Raise
5
15 reps
RPE 8
4
Bicep Curl (Cable)
5
10 reps
RPE 8
5
Preacher Curl (Barbell)
5
10 reps
RPE 8
6
Tricep Extension (Cable)
5
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
8
Wrist Curls
4
20 reps
RPE 8
9
Reverse Bicep Curl (Dumbbell)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10 reps
RPE 8
2
Face Pull
5
20 reps
RPE 8
3
Lu Raise
5
15 reps
RPE 8
4
Bicep Curl (Cable)
5
10 reps
RPE 8
5
Preacher Curl (Barbell)
5
10 reps
RPE 8
6
Tricep Extension (Cable)
5
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
8
Wrist Curls
4
20 reps
RPE 8
9
Reverse Bicep Curl (Dumbbell)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10 reps
RPE 8
2
Face Pull
5
20 reps
RPE 8
3
Lu Raise
5
15 reps
RPE 8
4
Bicep Curl (Cable)
5
10 reps
RPE 8
5
Preacher Curl (Barbell)
5
10 reps
RPE 8
6
Tricep Extension (Cable)
5
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
8
Wrist Curls
4
20 reps
RPE 8
9
Reverse Bicep Curl (Dumbbell)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10 reps
RPE 8
2
Face Pull
5
20 reps
RPE 8
3
Lu Raise
5
15 reps
RPE 8
4
Bicep Curl (Cable)
5
10 reps
RPE 8
5
Preacher Curl (Barbell)
5
10 reps
RPE 8
6
Tricep Extension (Cable)
5
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
8
Wrist Curls
4
20 reps
RPE 8
9
Reverse Bicep Curl (Dumbbell)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10 reps
RPE 8
2
Face Pull
5
20 reps
RPE 8
3
Lu Raise
5
15 reps
RPE 8
4
Bicep Curl (Cable)
5
10 reps
RPE 8
5
Preacher Curl (Barbell)
5
10 reps
RPE 8
6
Tricep Extension (Cable)
5
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
8
Wrist Curls
4
20 reps
RPE 8
9
Reverse Bicep Curl (Dumbbell)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10 reps
RPE 8
2
Face Pull
5
20 reps
RPE 8
3
Lu Raise
5
15 reps
RPE 8
4
Bicep Curl (Cable)
5
10 reps
RPE 8
5
Preacher Curl (Barbell)
5
10 reps
RPE 8
6
Tricep Extension (Cable)
5
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
8
Wrist Curls
4
20 reps
RPE 8
9
Reverse Bicep Curl (Dumbbell)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10 reps
RPE 8
2
Face Pull
5
20 reps
RPE 8
3
Lu Raise
5
15 reps
RPE 8
4
Bicep Curl (Cable)
5
10 reps
RPE 8
5
Preacher Curl (Barbell)
5
10 reps
RPE 8
6
Tricep Extension (Cable)
5
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
8
Wrist Curls
4
20 reps
RPE 8
9
Reverse Bicep Curl (Dumbbell)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10 reps
RPE 8
2
Face Pull
5
20 reps
RPE 8
3
Lu Raise
5
15 reps
RPE 8
4
Bicep Curl (Cable)
5
10 reps
RPE 8
5
Preacher Curl (Barbell)
5
10 reps
RPE 8
6
Tricep Extension (Cable)
5
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
8
Wrist Curls
4
20 reps
RPE 8
9
Reverse Bicep Curl (Dumbbell)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10 reps
RPE 8
2
Face Pull
5
20 reps
RPE 8
3
Lu Raise
5
15 reps
RPE 8
4
Bicep Curl (Cable)
5
10 reps
RPE 8
5
Preacher Curl (Barbell)
5
10 reps
RPE 8
6
Tricep Extension (Cable)
5
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
8
Wrist Curls
4
20 reps
RPE 8
9
Reverse Bicep Curl (Dumbbell)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10 reps
RPE 8
2
Face Pull
5
20 reps
RPE 8
3
Lu Raise
5
15 reps
RPE 8
4
Bicep Curl (Cable)
5
10 reps
RPE 8
5
Preacher Curl (Barbell)
5
10 reps
RPE 8
6
Tricep Extension (Cable)
5
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8
8
Wrist Curls
4
20 reps
RPE 8
9
Reverse Bicep Curl (Dumbbell)
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Split Squat (Dumbbell)
5
20 reps
-
4
Leg Extension
5
15 reps
-
5
Single-Leg Leg Curl
5
15 reps
-
6
Seated Calf Raise
4
20 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Split Squat (Dumbbell)
5
20 reps
-
4
Leg Extension
5
15 reps
-
5
Single-Leg Leg Curl
5
15 reps
-
6
Seated Calf Raise
4
20 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Split Squat (Dumbbell)
5
20 reps
-
4
Leg Extension
5
15 reps
-
5
Single-Leg Leg Curl
5
15 reps
-
6
Seated Calf Raise
4
20 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Split Squat (Dumbbell)
5
20 reps
-
4
Leg Extension
5
15 reps
-
5
Single-Leg Leg Curl
5
15 reps
-
6
Seated Calf Raise
4
20 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Split Squat (Dumbbell)
5
20 reps
-
4
Leg Extension
5
15 reps
-
5
Single-Leg Leg Curl
5
15 reps
-
6
Seated Calf Raise
4
20 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Split Squat (Dumbbell)
5
20 reps
-
4
Leg Extension
5
15 reps
-
5
Single-Leg Leg Curl
5
15 reps
-
6
Seated Calf Raise
4
20 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Split Squat (Dumbbell)
5
20 reps
-
4
Leg Extension
5
15 reps
-
5
Single-Leg Leg Curl
5
15 reps
-
6
Seated Calf Raise
4
20 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Split Squat (Dumbbell)
5
20 reps
-
4
Leg Extension
5
15 reps
-
5
Single-Leg Leg Curl
5
15 reps
-
6
Seated Calf Raise
4
20 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Split Squat (Dumbbell)
5
20 reps
-
4
Leg Extension
5
15 reps
-
5
Single-Leg Leg Curl
5
15 reps
-
6
Seated Calf Raise
4
20 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Split Squat (Dumbbell)
5
20 reps
-
4
Leg Extension
5
15 reps
-
5
Single-Leg Leg Curl
5
15 reps
-
6
Seated Calf Raise
4
20 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Split Squat (Dumbbell)
5
20 reps
-
4
Leg Extension
5
15 reps
-
5
Single-Leg Leg Curl
5
15 reps
-
6
Seated Calf Raise
4
20 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Split Squat (Dumbbell)
5
20 reps
-
4
Leg Extension
5
15 reps
-
5
Single-Leg Leg Curl
5
15 reps
-
6
Seated Calf Raise
4
20 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Pull-Up (Bodyweight)
5
-
3
T-Bar Row
5
10 reps
-
4
Bench Press (Dumbbell)
5
10 reps
-
5
Incline Bench Press (Dumbbell)
5
10 reps
-
6
Pec Fly (Dumbbell)
5
15 reps
-
7
Cable Crunch
4
20 reps
-
8
Hanging Leg Raise
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Pull-Up (Bodyweight)
5
-
3
T-Bar Row
5
10 reps
-
4
Bench Press (Dumbbell)
5
10 reps
-
5
Incline Bench Press (Dumbbell)
5
10 reps
-
6
Pec Fly (Dumbbell)
5
15 reps
-
7
Cable Crunch
4
20 reps
-
8
Hanging Leg Raise
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Pull-Up (Bodyweight)
5
-
3
T-Bar Row
5
10 reps
-
4
Bench Press (Dumbbell)
5
10 reps
-
5
Incline Bench Press (Dumbbell)
5
10 reps
-
6
Pec Fly (Dumbbell)
5
15 reps
-
7
Cable Crunch
4
20 reps
-
8
Hanging Leg Raise
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Pull-Up (Bodyweight)
5
-
3
T-Bar Row
5
10 reps
-
4
Bench Press (Dumbbell)
5
10 reps
-
5
Incline Bench Press (Dumbbell)
5
10 reps
-
6
Pec Fly (Dumbbell)
5
15 reps
-
7
Cable Crunch
4
20 reps
-
8
Hanging Leg Raise
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Pull-Up (Bodyweight)
5
-
3
T-Bar Row
5
10 reps
-
4
Bench Press (Dumbbell)
5
10 reps
-
5
Incline Bench Press (Dumbbell)
5
10 reps
-
6
Pec Fly (Dumbbell)
5
15 reps
-
7
Cable Crunch
4
20 reps
-
8
Hanging Leg Raise
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Pull-Up (Bodyweight)
5
-
3
T-Bar Row
5
10 reps
-
4
Bench Press (Dumbbell)
5
10 reps
-
5
Incline Bench Press (Dumbbell)
5
10 reps
-
6
Pec Fly (Dumbbell)
5
15 reps
-
7
Cable Crunch
4
20 reps
-
8
Hanging Leg Raise
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Pull-Up (Bodyweight)
5
-
3
T-Bar Row
5
10 reps
-
4
Bench Press (Dumbbell)
5
10 reps
-
5
Incline Bench Press (Dumbbell)
5
10 reps
-
6
Pec Fly (Dumbbell)
5
15 reps
-
7
Cable Crunch
4
20 reps
-
8
Hanging Leg Raise
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Pull-Up (Bodyweight)
5
-
3
T-Bar Row
5
10 reps
-
4
Bench Press (Dumbbell)
5
10 reps
-
5
Incline Bench Press (Dumbbell)
5
10 reps
-
6
Pec Fly (Dumbbell)
5
15 reps
-
7
Cable Crunch
4
20 reps
-
8
Hanging Leg Raise
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Pull-Up (Bodyweight)
5
-
3
T-Bar Row
5
10 reps
-
4
Bench Press (Dumbbell)
5
10 reps
-
5
Incline Bench Press (Dumbbell)
5
10 reps
-
6
Pec Fly (Dumbbell)
5
15 reps
-
7
Cable Crunch
4
20 reps
-
8
Hanging Leg Raise
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Pull-Up (Bodyweight)
5
-
3
T-Bar Row
5
10 reps
-
4
Bench Press (Dumbbell)
5
10 reps
-
5
Incline Bench Press (Dumbbell)
5
10 reps
-
6
Pec Fly (Dumbbell)
5
15 reps
-
7
Cable Crunch
4
20 reps
-
8
Hanging Leg Raise
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Pull-Up (Bodyweight)
5
-
3
T-Bar Row
5
10 reps
-
4
Bench Press (Dumbbell)
5
10 reps
-
5
Incline Bench Press (Dumbbell)
5
10 reps
-
6
Pec Fly (Dumbbell)
5
15 reps
-
7
Cable Crunch
4
20 reps
-
8
Hanging Leg Raise
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
-
2
Pull-Up (Bodyweight)
5
-
3
T-Bar Row
5
10 reps
-
4
Bench Press (Dumbbell)
5
10 reps
-
5
Incline Bench Press (Dumbbell)
5
10 reps
-
6
Pec Fly (Dumbbell)
5
15 reps
-
7
Cable Crunch
4
20 reps
-
8
Hanging Leg Raise
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
10 reps
-
2
Lu Raise
5
15 reps
-
3
Shoulder Press (Machine)
5
10 reps
-
4
Skull Crusher (Barbell)
5
15 reps
-
5
Tricep Extension (Cable)
5
15 reps
-
6
Concentration Curl
5
10 reps
-
7
Hammer Curl
5
10 reps
-
8
Wrist Curls
4
20 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
10 reps
-
2
Lu Raise
5
15 reps
-
3
Shoulder Press (Machine)
5
10 reps
-
4
Skull Crusher (Barbell)
5
15 reps
-
5
Tricep Extension (Cable)
5
15 reps
-
6
Concentration Curl
5
10 reps
-
7
Hammer Curl
5
10 reps
-
8
Wrist Curls
4
20 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
10 reps
-
2
Lu Raise
5
15 reps
-
3
Shoulder Press (Machine)
5
10 reps
-
4
Skull Crusher (Barbell)
5
15 reps
-
5
Tricep Extension (Cable)
5
15 reps
-
6
Concentration Curl
5
10 reps
-
7
Hammer Curl
5
10 reps
-
8
Wrist Curls
4
20 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
10 reps
-
2
Lu Raise
5
15 reps
-
3
Shoulder Press (Machine)
5
10 reps
-
4
Skull Crusher (Barbell)
5
15 reps
-
5
Tricep Extension (Cable)
5
15 reps
-
6
Concentration Curl
5
10 reps
-
7
Hammer Curl
5
10 reps
-
8
Wrist Curls
4
20 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
10 reps
-
2
Lu Raise
5
15 reps
-
3
Shoulder Press (Machine)
5
10 reps
-
4
Skull Crusher (Barbell)
5
15 reps
-
5
Tricep Extension (Cable)
5
15 reps
-
6
Concentration Curl
5
10 reps
-
7
Hammer Curl
5
10 reps
-
8
Wrist Curls
4
20 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
10 reps
-
2
Lu Raise
5
15 reps
-
3
Shoulder Press (Machine)
5
10 reps
-
4
Skull Crusher (Barbell)
5
15 reps
-
5
Tricep Extension (Cable)
5
15 reps
-
6
Concentration Curl
5
10 reps
-
7
Hammer Curl
5
10 reps
-
8
Wrist Curls
4
20 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
10 reps
-
2
Lu Raise
5
15 reps
-
3
Shoulder Press (Machine)
5
10 reps
-
4
Skull Crusher (Barbell)
5
15 reps
-
5
Tricep Extension (Cable)
5
15 reps
-
6
Concentration Curl
5
10 reps
-
7
Hammer Curl
5
10 reps
-
8
Wrist Curls
4
20 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
10 reps
-
2
Lu Raise
5
15 reps
-
3
Shoulder Press (Machine)
5
10 reps
-
4
Skull Crusher (Barbell)
5
15 reps
-
5
Tricep Extension (Cable)
5
15 reps
-
6
Concentration Curl
5
10 reps
-
7
Hammer Curl
5
10 reps
-
8
Wrist Curls
4
20 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
10 reps
-
2
Lu Raise
5
15 reps
-
3
Shoulder Press (Machine)
5
10 reps
-
4
Skull Crusher (Barbell)
5
15 reps
-
5
Tricep Extension (Cable)
5
15 reps
-
6
Concentration Curl
5
10 reps
-
7
Hammer Curl
5
10 reps
-
8
Wrist Curls
4
20 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
10 reps
-
2
Lu Raise
5
15 reps
-
3
Shoulder Press (Machine)
5
10 reps
-
4
Skull Crusher (Barbell)
5
15 reps
-
5
Tricep Extension (Cable)
5
15 reps
-
6
Concentration Curl
5
10 reps
-
7
Hammer Curl
5
10 reps
-
8
Wrist Curls
4
20 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
10 reps
-
2
Lu Raise
5
15 reps
-
3
Shoulder Press (Machine)
5
10 reps
-
4
Skull Crusher (Barbell)
5
15 reps
-
5
Tricep Extension (Cable)
5
15 reps
-
6
Concentration Curl
5
10 reps
-
7
Hammer Curl
5
10 reps
-
8
Wrist Curls
4
20 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
10 reps
-
2
Lu Raise
5
15 reps
-
3
Shoulder Press (Machine)
5
10 reps
-
4
Skull Crusher (Barbell)
5
15 reps
-
5
Tricep Extension (Cable)
5
15 reps
-
6
Concentration Curl
5
10 reps
-
7
Hammer Curl
5
10 reps
-
8
Wrist Curls
4
20 reps
-
9
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Split Squat (Dumbbell)
5
15 reps
-
4
Leg Extension
5
15 reps
-
5
Leg Curl
5
10 reps
-
6
Seated Calf Raise
4
20 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Split Squat (Dumbbell)
5
15 reps
-
4
Leg Extension
5
15 reps
-
5
Leg Curl
5
10 reps
-
6
Seated Calf Raise
4
20 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Split Squat (Dumbbell)
5
15 reps
-
4
Leg Extension
5
15 reps
-
5
Leg Curl
5
10 reps
-
6
Seated Calf Raise
4
20 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Split Squat (Dumbbell)
5
15 reps
-
4
Leg Extension
5
15 reps
-
5
Leg Curl
5
10 reps
-
6
Seated Calf Raise
4
20 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Split Squat (Dumbbell)
5
15 reps
-
4
Leg Extension
5
15 reps
-
5
Leg Curl
5
10 reps
-
6
Seated Calf Raise
4
20 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Split Squat (Dumbbell)
5
15 reps
-
4
Leg Extension
5
15 reps
-
5
Leg Curl
5
10 reps
-
6
Seated Calf Raise
4
20 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Split Squat (Dumbbell)
5
15 reps
-
4
Leg Extension
5
15 reps
-
5
Leg Curl
5
10 reps
-
6
Seated Calf Raise
4
20 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Split Squat (Dumbbell)
5
15 reps
-
4
Leg Extension
5
15 reps
-
5
Leg Curl
5
10 reps
-
6
Seated Calf Raise
4
20 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Split Squat (Dumbbell)
5
15 reps
-
4
Leg Extension
5
15 reps
-
5
Leg Curl
5
10 reps
-
6
Seated Calf Raise
4
20 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Split Squat (Dumbbell)
5
15 reps
-
4
Leg Extension
5
15 reps
-
5
Leg Curl
5
10 reps
-
6
Seated Calf Raise
4
20 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Split Squat (Dumbbell)
5
15 reps
-
4
Leg Extension
5
15 reps
-
5
Leg Curl
5
10 reps
-
6
Seated Calf Raise
4
20 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Split Squat (Dumbbell)
5
15 reps
-
4
Leg Extension
5
15 reps
-
5
Leg Curl
5
10 reps
-
6
Seated Calf Raise
4
20 reps
-
7
Standing Calf Raise
4
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
5 Sets
10 Reps
@8
2
Seated Row (Cable)
5 Sets
10 Reps
-
3
Bent Over Row (Barbell)
5 Sets
10 Reps
-
4
Bench Press (Barbell)
5 Sets
10 Reps
-
5
Incline Bench Press (Barbell)
5 Sets
10 Reps
@8
6
Chest Fly (Cable)
5 Sets
10 Reps
@8
7
Cable Crunch
4 Sets
20 Reps
@8
8
Hanging Leg Raise
4 Sets
20 Reps
@8
Day 2
1
Overhead Press (Barbell)
5 Sets
10 Reps
@8
2
Face Pull
5 Sets
20 Reps
@8
3
Lu Raise
5 Sets
15 Reps
@8
4
Bicep Curl (Cable)
5 Sets
10 Reps
@8
5
Preacher Curl (Barbell)
5 Sets
10 Reps
@8
6
Tricep Extension (Cable)
5 Sets
10 Reps
@8
7
Overhead Tricep Extension (Cable)
5 Sets
10 Reps
@8
8
Wrist Curls
4 Sets
20 Reps
@8
9
Reverse Bicep Curl (Dumbbell)
4 Sets
20 Reps
@8
Day 3
1
Squat (Barbell)
5 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
5 Sets
10 Reps
-
3
Split Squat (Dumbbell)
5 Sets
20 Reps
-
4
Leg Extension
5 Sets
15 Reps
-
5
Single-Leg Leg Curl
5 Sets
15 Reps
-
6
Seated Calf Raise
4 Sets
20 Reps
-
7
Standing Calf Raise
4 Sets
20 Reps
-
Day 4
1
Deadlift (Barbell)
5 Sets
6 Reps
-
2
Pull-Up (Bodyweight)
5 Sets
-
3
T-Bar Row
5 Sets
10 Reps
-
4
Bench Press (Dumbbell)
5 Sets
10 Reps
-
5
Incline Bench Press (Dumbbell)
5 Sets
10 Reps
-
6
Pec Fly (Dumbbell)
5 Sets
15 Reps
-
7
Cable Crunch
4 Sets
20 Reps
-
8
Hanging Leg Raise
4 Sets
20 Reps
-
Day 6
1
Squat (Barbell)
5 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
5 Sets
10 Reps
-
3
Split Squat (Dumbbell)
5 Sets
15 Reps
-
4
Leg Extension
5 Sets
15 Reps
-
5
Leg Curl
5 Sets
10 Reps
-
6
Seated Calf Raise
4 Sets
20 Reps
-
7
Standing Calf Raise
4 Sets
20 Reps
-
Day 5
1
Seated Shoulder Press (Dumbbell)
5 Sets
10 Reps
-
2
Lu Raise
5 Sets
15 Reps
-
3
Shoulder Press (Machine)
5 Sets
10 Reps
-
4
Skull Crusher (Barbell)
5 Sets
15 Reps
-
5
Tricep Extension (Cable)
5 Sets
15 Reps
-
6
Concentration Curl
5 Sets
10 Reps
-
7
Hammer Curl
5 Sets
10 Reps
-
8
Wrist Curls
4 Sets
20 Reps
-
9
Reverse Wrist Curl (Dumbbell)
4 Sets
20 Reps
-