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BoostcampPNG

PPL x ARNOLD Split

by Eric D.
2 athletes joined

Program Description

I’m trying it out Idrk yet

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 08, 2025 12:25
  • Last Edited
    Oct 20, 2025 09:05

Summary

Unleash your potential with the PPL x ARNOLD Split, a comprehensive 16-week program designed for serious lifters. This 5-day split focuses on Push, Pull, and Legs, incorporating a mix of barbell, dumbbell, and machine exercises to maximize muscle growth and strength. Each session is carefully structured to challenge your limits, featuring classic movements like the Bench Press and Squat, ensuring you build a balanced physique. Get ready to transform your training and achieve your fitness goals with this dynamic and effective program!
Muscle Engagement
Front
Back
MuscleSet
Biceps
16.4%
Chest
12.9%
Front Delts
11.1%
Triceps
10%
Lats
7.9%
Quadriceps
7.8%
Middle Delts
7.4%
Upper Back
6.9%
Hamstrings
5.2%
Glutes
4.8%
Forearms
2.6%
Calves
1.8%
Abs
1.5%
Lower Back
1.5%
Adductors
1.1%
Rear Delts
0.7%
Abductors
0.4%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Lat Pulldown
3
12-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Lat Pulldown
3
12-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Lat Pulldown
3
12-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Lat Pulldown
3
12-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Lat Pulldown
3
12-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Lat Pulldown
3
12-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Lat Pulldown
3
12-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Lat Pulldown
3
12-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Lat Pulldown
3
12-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Lat Pulldown
3
12-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Lat Pulldown
3
12-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Lat Pulldown
3
12-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Lat Pulldown
3
12-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Lat Pulldown
3
12-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Lat Pulldown
3
12-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Lat Pulldown
3
12-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Press
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
-
3
Chest Fly (Machine)
3 Sets
12-15 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
-
2
Lunge (Dumbbell)
3 Sets
12-20 Reps
-
3
Leg Extension
3 Sets
12-20 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
5
Standing Calf Raise
3 Sets
8-12 Reps
-
6
Leg Press
3 Sets
8-12 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
-
3
Chest Fly (Machine)
3 Sets
12-15 Reps
-
4
Chest Fly (Machine)
3 Sets
12-15 Reps
-
5
Seated Row (Cable)
3 Sets
8-12 Reps
-
6
Lat Pulldown
3 Sets
12-15 Reps
-
Day 2
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2
Lat Pulldown
3 Sets
12-15 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Preacher Curl (Barbell)
3 Sets
12-15 Reps
-
Day 5
1
Shoulder Press (Machine)
3 Sets
12-15 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
3
Overhead Press (Barbell)
3 Sets
5-8 Reps
-
4
Reverse Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Preacher Curl (Barbell)
3 Sets
12-15 Reps
-
8
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-