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BoostcampPNG

PPL x ARNOLD Split

by Eric D.
1 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
    Sep 08, 2025 01:45
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
-