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Alex’s Split

by alex T.

Program Description

get buff

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    10 minutes
  • Created
    May 29, 2025 06:38
  • Last Edited
    Jun 18, 2025 08:55

Summary

**Alex’s Split** is a comprehensive 14-week training program designed for dedicated lifters looking to maximize strength and muscle gains. With a structured 7-day workout schedule, you'll engage in targeted sessions that focus on different muscle groups, ensuring balanced development throughout your physique. Each workout is crafted with a mix of compound and isolation exercises, utilizing a full gym setup to enhance your performance. Get ready to push your limits and transform your body with this intense and effective training regimen!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Week 1
1 / 14 Weeks
Day 6
1
Hip Thrust (Barbell)
4 Sets
10-12 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
4
Lying Leg Curl
3 Sets
12-15 Reps
-
5
Glute Kickback (Cable)
3 Sets
15 Reps
-
6
Standing Calf Raise
4 Sets
20 Reps
-
Day 7
1
One Arm Bent Over Row
4 Sets
10 Reps
-
2
Wide Grip Lat Pulldown
4 Sets
10-12 Reps
-
3
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
6
Cable Crunch
3 Sets
20 Reps
-
7
Hanging Leg Raise
3 Sets
15 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
-
7
Push Up
2 Sets
8-10 Reps
-
Day 2
1
Pull-Up (Assisted)
4 Sets
8-12 Reps
-
2
Wide Grip Lat Pulldown
4 Sets
8-12 Reps
-
3
Barbell Row
4 Sets
6-8 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
-
8
Dead Hang
2 Sets
0.5-1 mins
-
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
4
Walking Lunge
3 Sets
12 Reps
-
5
Leg Press (45 Degrees)
3 Sets
12 Reps
-
6
Seated Calf Raise
3 Sets
20 Reps
-
7
Standing Calf Raise
4 Sets
15-20 Reps
-
Day 4
1
Treadmill
1 Set
30 mins
-
2
Plank
2 Sets
0.5-1 mins
-
3
Hanging Leg Raise
1 Set
2 Sets
10 Reps
8 Reps
-
-
4
Lying Leg Raise
1 Set
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
10 Reps
-
-
-
-
Day 5
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
3
Chest Fly (Machine)
3 Sets
12-15 Reps
-
4
Front Raise
3 Sets
12 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
10 Reps
-
6
Bench Press (Close Grip)
3 Sets
8 Reps
-