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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
    Oct 05, 2024 07:51
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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