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Ouadie Split
by Ouadie Z.
6 athletes joined
5.0
(2 ratings)
Program Description
Welcome to your new fitness journey! This program is focused on high-frequency training, aiming to elevate your strength and endurance. Get ready to progress each week by adding more weight and reps, pushing yourself to new limits.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jan 17, 2024 12:00
Last Edited
May 19, 2024 10:43
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Week 1
1 / 12 Weeks
Day 1
1
Shoulder Press (Plate Loaded)
3 Sets
8-10 Reps
@8.5
2
Lateral Raise (Cable)
3 Sets
15-17 Reps
@9
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
4
Y Raise
2 Sets
25 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@7.5
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
2
Chest Fly (Machine)
3 Sets
12 Reps
@8.5
3
Chest Fly (Cable)
2 Sets
10 Reps
@7
4
Dip (Bodyweight)
2 Sets
7-10 Reps
@8.5
5
Cable Crunch
3 Sets
15 Reps
@8
Day 4
1
Leg Curl
3 Sets
10-12 Reps
@7.5
2
Squat (Smith Machine)
3 Sets
12-15 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@8
4
Sissy Squat
3 Sets
12 Reps
@7.5
5
Straight Leg Calf Raise
3 Sets
20 Reps
@9.5
Day 5
1
Lat Pulldown (Single Arm)
2 Sets
8-10 Reps
@8
2
Barbell Row
2 Sets
6-8 Reps
@7.5
3
Bench Press (Barbell)
2 Sets
6-8 Reps
@9
4
Incline Bench Press (Smith Machine)
2 Sets
10-12 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
7
Single Arm Pushdown
2 Sets
10 Reps
@9
8
Bicep Curl (Cable)
2 Sets
10 Reps
@8
9
Reverse Bicep Curl (EZ Bar)
2 Sets
20 Reps
@8
Day 2
1
One Arm Bent Over Row
3 Sets
8 Reps
@8.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@7
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
4
Shrug (Dumbbell)
3 Sets
12-15 Reps
@7.5
5
Preacher Curl (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@8
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 1
1
Shoulder Press (Plate Loaded)
3 Sets
8-10 Reps
@8.5
2
Lateral Raise (Cable)
3 Sets
15-17 Reps
@9
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
4
Y Raise
2 Sets
25 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@7.5
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
2
Chest Fly (Machine)
3 Sets
12 Reps
@8.5
3
Chest Fly (Cable)
2 Sets
10 Reps
@7
4
Dip (Bodyweight)
2 Sets
7-10 Reps
@8.5
5
Cable Crunch
3 Sets
15 Reps
@8
Day 4
1
Leg Curl
3 Sets
10-12 Reps
@7.5
2
Squat (Smith Machine)
3 Sets
12-15 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@8
4
Sissy Squat
3 Sets
12 Reps
@7.5
5
Straight Leg Calf Raise
3 Sets
20 Reps
@9.5
Day 5
1
Lat Pulldown (Single Arm)
2 Sets
8-10 Reps
@8
2
Barbell Row
2 Sets
6-8 Reps
@7.5
3
Bench Press (Barbell)
2 Sets
6-8 Reps
@9
4
Incline Bench Press (Smith Machine)
2 Sets
10-12 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
7
Single Arm Pushdown
2 Sets
10 Reps
@9
8
Bicep Curl (Cable)
2 Sets
10 Reps
@8
9
Reverse Bicep Curl (EZ Bar)
2 Sets
20 Reps
@8
Day 2
1
One Arm Bent Over Row
3 Sets
8 Reps
@8.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@7
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
4
Shrug (Dumbbell)
3 Sets
12-15 Reps
@7.5
5
Preacher Curl (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@8
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 1
1
Shoulder Press (Plate Loaded)
3 Sets
8-10 Reps
@8.5
2
Lateral Raise (Cable)
3 Sets
15-17 Reps
@9
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
4
Y Raise
2 Sets
25 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@7.5
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
2
Chest Fly (Machine)
3 Sets
12 Reps
@8.5
3
Chest Fly (Cable)
2 Sets
10 Reps
@7
4
Dip (Bodyweight)
2 Sets
7-10 Reps
@8.5
5
Cable Crunch
3 Sets
15 Reps
@8
Day 4
1
Leg Curl
3 Sets
10-12 Reps
@7.5
2
Squat (Smith Machine)
3 Sets
12-15 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@8
4
Sissy Squat
3 Sets
12 Reps
@7.5
5
Straight Leg Calf Raise
3 Sets
20 Reps
@9.5
Day 5
1
Lat Pulldown (Single Arm)
2 Sets
8-10 Reps
@8
2
Barbell Row
2 Sets
6-8 Reps
@7.5
3
Bench Press (Barbell)
2 Sets
6-8 Reps
@9
4
Incline Bench Press (Smith Machine)
2 Sets
10-12 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
7
Single Arm Pushdown
2 Sets
10 Reps
@9
8
Bicep Curl (Cable)
2 Sets
10 Reps
@8
9
Reverse Bicep Curl (EZ Bar)
2 Sets
20 Reps
@8
Day 2
1
One Arm Bent Over Row
3 Sets
8 Reps
@8.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@7
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
4
Shrug (Dumbbell)
3 Sets
12-15 Reps
@7.5
5
Preacher Curl (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@8
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 1
1
Shoulder Press (Plate Loaded)
3 Sets
8-10 Reps
@8.5
2
Lateral Raise (Cable)
3 Sets
15-17 Reps
@9
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
4
Y Raise
2 Sets
25 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@7.5
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
2
Chest Fly (Machine)
3 Sets
12 Reps
@8.5
3
Chest Fly (Cable)
2 Sets
10 Reps
@7
4
Dip (Bodyweight)
2 Sets
7-10 Reps
@8.5
5
Cable Crunch
3 Sets
15 Reps
@8
Day 4
1
Leg Curl
3 Sets
10-12 Reps
@7.5
2
Squat (Smith Machine)
3 Sets
12-15 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@8
4
Sissy Squat
3 Sets
12 Reps
@7.5
5
Straight Leg Calf Raise
3 Sets
20 Reps
@9.5
Day 5
1
Lat Pulldown (Single Arm)
2 Sets
8-10 Reps
@8
2
Barbell Row
2 Sets
6-8 Reps
@7.5
3
Bench Press (Barbell)
2 Sets
6-8 Reps
@9
4
Incline Bench Press (Smith Machine)
2 Sets
10-12 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
7
Single Arm Pushdown
2 Sets
10 Reps
@9
8
Bicep Curl (Cable)
2 Sets
10 Reps
@8
9
Reverse Bicep Curl (EZ Bar)
2 Sets
20 Reps
@8
Day 2
1
One Arm Bent Over Row
3 Sets
8 Reps
@8.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@7
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
4
Shrug (Dumbbell)
3 Sets
12-15 Reps
@7.5
5
Preacher Curl (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@8
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 1
1
Shoulder Press (Plate Loaded)
3 Sets
8-10 Reps
@8.5
2
Lateral Raise (Cable)
3 Sets
15-17 Reps
@9
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
4
Y Raise
2 Sets
25 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@7.5
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
2
Chest Fly (Machine)
3 Sets
12 Reps
@8.5
3
Chest Fly (Cable)
2 Sets
10 Reps
@7
4
Dip (Bodyweight)
2 Sets
7-10 Reps
@8.5
5
Cable Crunch
3 Sets
15 Reps
@8
Day 4
1
Leg Curl
3 Sets
10-12 Reps
@7.5
2
Squat (Smith Machine)
3 Sets
12-15 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@8
4
Sissy Squat
3 Sets
12 Reps
@7.5
5
Straight Leg Calf Raise
3 Sets
20 Reps
@9.5
Day 5
1
Lat Pulldown (Single Arm)
2 Sets
8-10 Reps
@8
2
Barbell Row
2 Sets
6-8 Reps
@7.5
3
Bench Press (Barbell)
2 Sets
6-8 Reps
@9
4
Incline Bench Press (Smith Machine)
2 Sets
10-12 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
7
Single Arm Pushdown
2 Sets
10 Reps
@9
8
Bicep Curl (Cable)
2 Sets
10 Reps
@8
9
Reverse Bicep Curl (EZ Bar)
2 Sets
20 Reps
@8
Day 2
1
One Arm Bent Over Row
3 Sets
8 Reps
@8.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@7
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
4
Shrug (Dumbbell)
3 Sets
12-15 Reps
@7.5
5
Preacher Curl (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@8
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 1
1
Shoulder Press (Plate Loaded)
3 Sets
8-10 Reps
@8.5
2
Lateral Raise (Cable)
3 Sets
15-17 Reps
@9
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
4
Y Raise
2 Sets
25 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@7.5
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
2
Chest Fly (Machine)
3 Sets
12 Reps
@8.5
3
Chest Fly (Cable)
2 Sets
10 Reps
@7
4
Dip (Bodyweight)
2 Sets
7-10 Reps
@8.5
5
Cable Crunch
3 Sets
15 Reps
@8
Day 4
1
Leg Curl
3 Sets
10-12 Reps
@7.5
2
Squat (Smith Machine)
3 Sets
12-15 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@8
4
Sissy Squat
3 Sets
12 Reps
@7.5
5
Straight Leg Calf Raise
3 Sets
20 Reps
@9.5
Day 5
1
Lat Pulldown (Single Arm)
2 Sets
8-10 Reps
@8
2
Barbell Row
2 Sets
6-8 Reps
@7.5
3
Bench Press (Barbell)
2 Sets
6-8 Reps
@9
4
Incline Bench Press (Smith Machine)
2 Sets
10-12 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
7
Single Arm Pushdown
2 Sets
10 Reps
@9
8
Bicep Curl (Cable)
2 Sets
10 Reps
@8
9
Reverse Bicep Curl (EZ Bar)
2 Sets
20 Reps
@8
Day 2
1
One Arm Bent Over Row
3 Sets
8 Reps
@8.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@7
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
4
Shrug (Dumbbell)
3 Sets
12-15 Reps
@7.5
5
Preacher Curl (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@8
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 1
1
Shoulder Press (Plate Loaded)
2 Sets
8-10 Reps
@8.5
2
Lateral Raise (Cable)
2 Sets
15-17 Reps
@9
3
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@8
4
Y Raise
2 Sets
25 Reps
@8
5
Tricep Rope Push Down (Cable)
2 Sets
10-12 Reps
@7.5
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
Day 2
1
One Arm Bent Over Row
2 Sets
8 Reps
@8.5
2
Seated Row (Cable)
2 Sets
10-12 Reps
@7
3
Pull-Up (Bodyweight)
2 Sets
8 Reps
@8
4
Shrug (Dumbbell)
2 Sets
12-15 Reps
@7.5
5
Preacher Curl (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
6
Incline Curl (Dumbbell)
2 Sets
10 Reps
@8.5
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@8
2
Chest Fly (Machine)
2 Sets
12 Reps
@8.5
3
Chest Fly (Cable)
2 Sets
10 Reps
@7
4
Dip (Bodyweight)
2 Sets
7-10 Reps
@8.5
5
Cable Crunch
3 Sets
15 Reps
@8
Day 4
1
Leg Curl
2 Sets
10-12 Reps
@7.5
2
Squat (Smith Machine)
2 Sets
12-15 Reps
@7
3
Leg Extension
2 Sets
15 Reps
@8
4
Sissy Squat
2 Sets
12 Reps
@7.5
5
Straight Leg Calf Raise
2 Sets
20 Reps
@9.5
Day 5
1
Lat Pulldown (Single Arm)
2 Sets
8-10 Reps
@8
2
Barbell Row
2 Sets
6-8 Reps
@7.5
3
Bench Press (Barbell)
2 Sets
6-8 Reps
@9
4
Incline Bench Press (Smith Machine)
2 Sets
10-12 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
7
Single Arm Pushdown
2 Sets
10 Reps
@9
8
Bicep Curl (Cable)
2 Sets
10 Reps
@8
9
Reverse Bicep Curl (EZ Bar)
2 Sets
20 Reps
@8
Day 1
1A
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
1B
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
2A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
2B
Preacher Curl (Barbell)
3 Sets
8-10 Reps
@8
3A
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@7
3B
Hammer Curl
3 Sets
15 Reps
@8.5
4A
Y Raise
3 Sets
20-25 Reps
@7
4B
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@8.5
5
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@8
6
Tricep Kickback
3 Sets
15 Reps
@8
Day 2
1
Leg Curl
3 Sets
15-20 Reps
@8
2
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
4
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8.5
5
Straight Leg Calf Raise
6 Sets
10 Reps
@9
Day 3
1
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8.5
3
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
@8.5
4
Barbell Row
3 Sets
8-10 Reps
@7.5
5
Chest Fly (Cable)
3 Sets
15 Reps
@7
6
Lat Pulldown
3 Sets
10 Reps
@8.5
7
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@8
Day 4
1
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8.5
2
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7.5
3
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
4
Preacher Curl (Barbell)
3 Sets
8-10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
6
Hammer Curl
3 Sets
8-10 Reps
@7
7
Straight Leg Calf Raise
3 Sets
20 Reps
@7.5
8
Cable Crunch
3 Sets
15-20 Reps
@6.5
Day 5
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@8.5
2
Pec Fly (Dumbbell)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Dumbbell Row
3 Sets
8 Reps
@8.5
5
Leg Press
3 Sets
15 Reps
@8.5
6
Squat (Paused)
3 Sets
8 Reps
@8.5
7
Lateral Raise (Cable)
3 Sets
15-17 Reps
@7.5
8
Rear Delt Fly (Machine)
3 Sets
20 Reps
@6.5
Day 1
1A
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
1B
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
2A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
2B
Preacher Curl (Barbell)
3 Sets
8-10 Reps
@8
3A
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@7
3B
Hammer Curl
3 Sets
15 Reps
@8.5
4A
Y Raise
3 Sets
20-25 Reps
@7
4B
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@8.5
5
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@8
6
Tricep Kickback
3 Sets
15 Reps
@8
Day 2
1
Leg Curl
3 Sets
15-20 Reps
@8
2
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
4
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8.5
5
Straight Leg Calf Raise
6 Sets
10 Reps
@9
Day 3
1
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8.5
3
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
@8.5
4
Barbell Row
3 Sets
8-10 Reps
@7.5
5
Chest Fly (Cable)
3 Sets
15 Reps
@7
6
Lat Pulldown
3 Sets
10 Reps
@8.5
7
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@8
Day 4
1
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8.5
2
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7.5
3
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
4
Preacher Curl (Barbell)
3 Sets
8-10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
6
Hammer Curl
3 Sets
8-10 Reps
@7
7
Straight Leg Calf Raise
3 Sets
20 Reps
@7.5
8
Cable Crunch
3 Sets
15-20 Reps
@6.5
Day 5
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@8.5
2
Pec Fly (Dumbbell)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Dumbbell Row
3 Sets
8 Reps
@8.5
5
Leg Press
3 Sets
15 Reps
@8.5
6
Squat (Paused)
3 Sets
8 Reps
@8.5
7
Lateral Raise (Cable)
3 Sets
15-17 Reps
@7.5
8
Rear Delt Fly (Machine)
3 Sets
20 Reps
@6.5
Day 1
1A
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
1B
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
2A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
2B
Preacher Curl (Barbell)
3 Sets
8-10 Reps
@8
3A
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@7
3B
Hammer Curl
3 Sets
15 Reps
@8.5
4A
Y Raise
3 Sets
20-25 Reps
@7
4B
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@8.5
5
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@8
6
Tricep Kickback
3 Sets
15 Reps
@8
Day 2
1
Leg Curl
3 Sets
15-20 Reps
@8
2
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
4
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8.5
5
Straight Leg Calf Raise
6 Sets
10 Reps
@9
Day 3
1
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8.5
3
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
@8.5
4
Barbell Row
3 Sets
8-10 Reps
@7.5
5
Chest Fly (Cable)
3 Sets
15 Reps
@7
6
Lat Pulldown
3 Sets
10 Reps
@8.5
7
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@8
Day 4
1
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8.5
2
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7.5
3
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
4
Preacher Curl (Barbell)
3 Sets
8-10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
6
Hammer Curl
3 Sets
8-10 Reps
@7
7
Straight Leg Calf Raise
3 Sets
20 Reps
@7.5
8
Cable Crunch
3 Sets
15-20 Reps
@6.5
Day 5
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@8.5
2
Pec Fly (Dumbbell)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Dumbbell Row
3 Sets
8 Reps
@8.5
5
Leg Press
3 Sets
15 Reps
@8.5
6
Squat (Paused)
3 Sets
8 Reps
@8.5
7
Lateral Raise (Cable)
3 Sets
15-17 Reps
@7.5
8
Rear Delt Fly (Machine)
3 Sets
20 Reps
@6.5
Day 1
1A
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
1B
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
2A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
2B
Preacher Curl (Barbell)
3 Sets
8-10 Reps
@8
3A
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@7
3B
Hammer Curl
3 Sets
15 Reps
@8.5
4A
Y Raise
3 Sets
20-25 Reps
@7
4B
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@8.5
5
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@8
6
Tricep Kickback
3 Sets
15 Reps
@8
Day 2
1
Leg Curl
3 Sets
15-20 Reps
@8
2
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
4
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8.5
5
Straight Leg Calf Raise
6 Sets
10 Reps
@9
Day 3
1
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8.5
3
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
@8.5
4
Barbell Row
3 Sets
8-10 Reps
@7.5
5
Chest Fly (Cable)
3 Sets
15 Reps
@7
6
Lat Pulldown
3 Sets
10 Reps
@8.5
7
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@8
Day 4
1
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8.5
2
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7.5
3
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
4
Preacher Curl (Barbell)
3 Sets
8-10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
6
Hammer Curl
3 Sets
8-10 Reps
@7
7
Straight Leg Calf Raise
3 Sets
20 Reps
@7.5
8
Cable Crunch
3 Sets
15-20 Reps
@6.5
Day 5
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@8.5
2
Pec Fly (Dumbbell)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Dumbbell Row
3 Sets
8 Reps
@8.5
5
Leg Press
3 Sets
15 Reps
@8.5
6
Squat (Paused)
3 Sets
8 Reps
@8.5
7
Lateral Raise (Cable)
3 Sets
15-17 Reps
@7.5
8
Rear Delt Fly (Machine)
3 Sets
20 Reps
@6.5
Day 1
1A
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
1B
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
2A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
2B
Preacher Curl (Barbell)
3 Sets
8-10 Reps
@8
3A
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@7
3B
Hammer Curl
3 Sets
15 Reps
@8.5
4A
Y Raise
3 Sets
20-25 Reps
@7
4B
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@8.5
5
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@8
6
Tricep Kickback
3 Sets
15 Reps
@8
Day 2
1
Leg Curl
3 Sets
15-20 Reps
@8
2
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
4
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8.5
5
Straight Leg Calf Raise
6 Sets
10 Reps
@9
Day 3
1
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8.5
3
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
@8.5
4
Barbell Row
3 Sets
8-10 Reps
@7.5
5
Chest Fly (Cable)
3 Sets
15 Reps
@7
6
Lat Pulldown
3 Sets
10 Reps
@8.5
7
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@8
Day 4
1
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8.5
2
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7.5
3
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
4
Preacher Curl (Barbell)
3 Sets
8-10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
6
Hammer Curl
3 Sets
8-10 Reps
@7
7
Straight Leg Calf Raise
3 Sets
20 Reps
@7.5
8
Cable Crunch
3 Sets
15-20 Reps
@6.5
Day 5
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@8.5
2
Pec Fly (Dumbbell)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Dumbbell Row
3 Sets
8 Reps
@8.5
5
Leg Press
3 Sets
15 Reps
@8.5
6
Squat (Paused)
3 Sets
8 Reps
@8.5
7
Lateral Raise (Cable)
3 Sets
15-17 Reps
@7.5
8
Rear Delt Fly (Machine)
3 Sets
20 Reps
@6.5
What People Are Saying(2 ratings)
Only ratings with written feedback are displayed here.
5.00/ 5
Boostcamp UserMan
a month ago
0 weeks complete
6 years of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
not gonna lie, it's so difficult to stay consistent with a fitness journey. Whether it's eating, exercising or working on my mental state. Your tips and relatability in this program makes it easier and I actually feel motivated , ⚔️⚔️⚔️the best ⚔️⚔️⚔️