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PPL / Arnold Split
by Blake L
66 athletes joined
5.0
(1 rating)
Program Description
Hypertrophy. Build strength and muscle.
Program Overview
Level
Intermediate
Goal
Athletics, Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 29, 2024 02:17
Last Edited
Jun 13, 2024 07:34
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
2
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Kickback
3 Sets
12 Reps
6
Bench Press (Close Grip)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Dip (Weighted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Barbell Row
3 Sets
12 Reps
4
Bicep Curl (Barbell)
3 Sets
12 Reps
5
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
One Arm Bent Over Row
3 Sets
12 Reps
7
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 4
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Barbell Row
3 Sets
12 Reps
4
Bench Press (Barbell)
3 Sets
12 Reps
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
Dip (Weighted)
3 Sets
12 Reps
7
One Arm Bent Over Row
3 Sets
12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 6
1
Bicep Curl (Barbell)
3 Sets
12 Reps
2
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Bench Press (Close Grip)
3 Sets
12 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Dip (Weighted)
3 Sets
12 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
8
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
Day 7
1
Run
1 Set
30 mins
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
12 Reps
2
Squat (Barbell)
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4
Upright Row (Barbell)
3 Sets
12 Reps
5
Shrug (Barbell)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Sumo Squat
3 Sets
12 Reps
8
Single Arm Shoulder Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
Day 3
1
Squat (Barbell)
3 Sets
12 Reps
2
Sumo Squat
3 Sets
12 Reps
3
Front Squat (Barbell)
3 Sets
12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
5
Glute-Ham Raise
3 Sets
12 Reps
6
Standing Calf Raise
3 Sets
12 Reps
7
Jump Squat
3 Sets
12 Reps
8
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
2
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Kickback
3 Sets
12 Reps
6
Bench Press (Close Grip)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Dip (Weighted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Barbell Row
3 Sets
12 Reps
4
Bicep Curl (Barbell)
3 Sets
12 Reps
5
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
One Arm Bent Over Row
3 Sets
12 Reps
7
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
12 Reps
2
Sumo Squat
3 Sets
12 Reps
3
Front Squat (Barbell)
3 Sets
12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
5
Glute-Ham Raise
3 Sets
12 Reps
6
Standing Calf Raise
3 Sets
12 Reps
Day 4
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Barbell Row
3 Sets
12 Reps
4
Bench Press (Barbell)
3 Sets
12 Reps
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
Dip (Weighted)
3 Sets
12 Reps
7
One Arm Bent Over Row
3 Sets
12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
12 Reps
2
Squat (Barbell)
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4
Upright Row (Barbell)
3 Sets
12 Reps
5
Shrug (Barbell)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Sumo Squat
3 Sets
12 Reps
Day 6
1
Bicep Curl (Barbell)
3 Sets
12 Reps
2
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Bench Press (Close Grip)
3 Sets
12 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Dip (Weighted)
3 Sets
12 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
8
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
Day 7
1
Run
1 Set
30 mins
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
2
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Kickback
3 Sets
12 Reps
6
Bench Press (Close Grip)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Dip (Weighted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Barbell Row
3 Sets
12 Reps
4
Bicep Curl (Barbell)
3 Sets
12 Reps
5
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
One Arm Bent Over Row
3 Sets
12 Reps
7
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
12 Reps
2
Sumo Squat
3 Sets
12 Reps
3
Front Squat (Barbell)
3 Sets
12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
5
Glute-Ham Raise
3 Sets
12 Reps
6
Standing Calf Raise
3 Sets
12 Reps
Day 4
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Barbell Row
3 Sets
12 Reps
4
Bench Press (Barbell)
3 Sets
12 Reps
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
Dip (Weighted)
3 Sets
12 Reps
7
One Arm Bent Over Row
3 Sets
12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
12 Reps
2
Squat (Barbell)
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4
Upright Row (Barbell)
3 Sets
12 Reps
5
Shrug (Barbell)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Sumo Squat
3 Sets
12 Reps
Day 6
1
Bicep Curl (Barbell)
3 Sets
12 Reps
2
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Bench Press (Close Grip)
3 Sets
12 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Dip (Weighted)
3 Sets
12 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
8
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
Day 7
1
Run
1 Set
30 mins
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
2
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Kickback
3 Sets
12 Reps
6
Bench Press (Close Grip)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Dip (Weighted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Barbell Row
3 Sets
12 Reps
4
Bicep Curl (Barbell)
3 Sets
12 Reps
5
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
One Arm Bent Over Row
3 Sets
12 Reps
7
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
12 Reps
2
Sumo Squat
3 Sets
12 Reps
3
Front Squat (Barbell)
3 Sets
12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
5
Glute-Ham Raise
3 Sets
12 Reps
6
Standing Calf Raise
3 Sets
12 Reps
Day 4
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Barbell Row
3 Sets
12 Reps
4
Bench Press (Barbell)
3 Sets
12 Reps
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
Dip (Weighted)
3 Sets
12 Reps
7
One Arm Bent Over Row
3 Sets
12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
12 Reps
2
Squat (Barbell)
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4
Upright Row (Barbell)
3 Sets
12 Reps
5
Shrug (Barbell)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Sumo Squat
3 Sets
12 Reps
Day 6
1
Bicep Curl (Barbell)
3 Sets
12 Reps
2
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Bench Press (Close Grip)
3 Sets
12 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Dip (Weighted)
3 Sets
12 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
8
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
Day 7
1
Run
1 Set
30 mins
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
2
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Kickback
3 Sets
12 Reps
6
Bench Press (Close Grip)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Dip (Weighted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Barbell Row
3 Sets
12 Reps
4
Bicep Curl (Barbell)
3 Sets
12 Reps
5
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
One Arm Bent Over Row
3 Sets
12 Reps
7
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
12 Reps
2
Sumo Squat
3 Sets
12 Reps
3
Front Squat (Barbell)
3 Sets
12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
5
Glute-Ham Raise
3 Sets
12 Reps
6
Standing Calf Raise
3 Sets
12 Reps
Day 4
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Barbell Row
3 Sets
12 Reps
4
Bench Press (Barbell)
3 Sets
12 Reps
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
Dip (Weighted)
3 Sets
12 Reps
7
One Arm Bent Over Row
3 Sets
12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
12 Reps
2
Squat (Barbell)
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4
Upright Row (Barbell)
3 Sets
12 Reps
5
Shrug (Barbell)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Sumo Squat
3 Sets
12 Reps
Day 6
1
Bicep Curl (Barbell)
3 Sets
12 Reps
2
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Bench Press (Close Grip)
3 Sets
12 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Dip (Weighted)
3 Sets
12 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
8
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
Day 7
1
Run
1 Set
30 mins
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
2
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Kickback
3 Sets
12 Reps
6
Bench Press (Close Grip)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Dip (Weighted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Barbell Row
3 Sets
12 Reps
4
Bicep Curl (Barbell)
3 Sets
12 Reps
5
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
One Arm Bent Over Row
3 Sets
12 Reps
7
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
12 Reps
2
Sumo Squat
3 Sets
12 Reps
3
Front Squat (Barbell)
3 Sets
12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
5
Glute-Ham Raise
3 Sets
12 Reps
6
Standing Calf Raise
3 Sets
12 Reps
Day 4
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Barbell Row
3 Sets
12 Reps
4
Bench Press (Barbell)
3 Sets
12 Reps
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
Dip (Weighted)
3 Sets
12 Reps
7
One Arm Bent Over Row
3 Sets
12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
12 Reps
2
Squat (Barbell)
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4
Upright Row (Barbell)
3 Sets
12 Reps
5
Shrug (Barbell)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Sumo Squat
3 Sets
12 Reps
Day 6
1
Bicep Curl (Barbell)
3 Sets
12 Reps
2
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Bench Press (Close Grip)
3 Sets
12 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Dip (Weighted)
3 Sets
12 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
8
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
Day 7
1
Run
1 Set
30 mins
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
2
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Kickback
3 Sets
12 Reps
6
Bench Press (Close Grip)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Dip (Weighted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Barbell Row
3 Sets
12 Reps
4
Bicep Curl (Barbell)
3 Sets
12 Reps
5
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
One Arm Bent Over Row
3 Sets
12 Reps
7
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
12 Reps
2
Sumo Squat
3 Sets
12 Reps
3
Front Squat (Barbell)
3 Sets
12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
5
Glute-Ham Raise
3 Sets
12 Reps
6
Standing Calf Raise
3 Sets
12 Reps
Day 4
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Barbell Row
3 Sets
12 Reps
4
Bench Press (Barbell)
3 Sets
12 Reps
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
Dip (Weighted)
3 Sets
12 Reps
7
One Arm Bent Over Row
3 Sets
12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
12 Reps
2
Squat (Barbell)
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4
Upright Row (Barbell)
3 Sets
12 Reps
5
Shrug (Barbell)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Sumo Squat
3 Sets
12 Reps
Day 6
1
Bicep Curl (Barbell)
3 Sets
12 Reps
2
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Bench Press (Close Grip)
3 Sets
12 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Dip (Weighted)
3 Sets
12 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
8
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
Day 7
1
Run
1 Set
30 mins
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
2
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Kickback
3 Sets
12 Reps
6
Bench Press (Close Grip)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Dip (Weighted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Barbell Row
3 Sets
12 Reps
4
Bicep Curl (Barbell)
3 Sets
12 Reps
5
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
One Arm Bent Over Row
3 Sets
12 Reps
7
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
12 Reps
2
Sumo Squat
3 Sets
12 Reps
3
Front Squat (Barbell)
3 Sets
12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
5
Glute-Ham Raise
3 Sets
12 Reps
6
Standing Calf Raise
3 Sets
12 Reps
Day 4
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Barbell Row
3 Sets
12 Reps
4
Bench Press (Barbell)
3 Sets
12 Reps
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
Dip (Weighted)
3 Sets
12 Reps
7
One Arm Bent Over Row
3 Sets
12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
12 Reps
2
Squat (Barbell)
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4
Upright Row (Barbell)
3 Sets
12 Reps
5
Shrug (Barbell)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Sumo Squat
3 Sets
12 Reps
Day 6
1
Bicep Curl (Barbell)
3 Sets
12 Reps
2
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Bench Press (Close Grip)
3 Sets
12 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Dip (Weighted)
3 Sets
12 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
8
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
Day 7
1
Run
1 Set
30 mins
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
2
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Kickback
3 Sets
12 Reps
6
Bench Press (Close Grip)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Dip (Weighted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Barbell Row
3 Sets
12 Reps
4
Bicep Curl (Barbell)
3 Sets
12 Reps
5
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
One Arm Bent Over Row
3 Sets
12 Reps
7
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
12 Reps
2
Sumo Squat
3 Sets
12 Reps
3
Front Squat (Barbell)
3 Sets
12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
5
Glute-Ham Raise
3 Sets
12 Reps
6
Standing Calf Raise
3 Sets
12 Reps
Day 4
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Barbell Row
3 Sets
12 Reps
4
Bench Press (Barbell)
3 Sets
12 Reps
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
Dip (Weighted)
3 Sets
12 Reps
7
One Arm Bent Over Row
3 Sets
12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
12 Reps
2
Squat (Barbell)
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4
Upright Row (Barbell)
3 Sets
12 Reps
5
Shrug (Barbell)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Sumo Squat
3 Sets
12 Reps
Day 6
1
Bicep Curl (Barbell)
3 Sets
12 Reps
2
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Bench Press (Close Grip)
3 Sets
12 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Dip (Weighted)
3 Sets
12 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
8
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
Day 7
1
Run
1 Set
30 mins
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
2
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Kickback
3 Sets
12 Reps
6
Bench Press (Close Grip)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Dip (Weighted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Barbell Row
3 Sets
12 Reps
4
Bicep Curl (Barbell)
3 Sets
12 Reps
5
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
One Arm Bent Over Row
3 Sets
12 Reps
7
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
12 Reps
2
Sumo Squat
3 Sets
12 Reps
3
Front Squat (Barbell)
3 Sets
12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
5
Glute-Ham Raise
3 Sets
12 Reps
6
Standing Calf Raise
3 Sets
12 Reps
Day 4
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Barbell Row
3 Sets
12 Reps
4
Bench Press (Barbell)
3 Sets
12 Reps
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
Dip (Weighted)
3 Sets
12 Reps
7
One Arm Bent Over Row
3 Sets
12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
12 Reps
2
Squat (Barbell)
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4
Upright Row (Barbell)
3 Sets
12 Reps
5
Shrug (Barbell)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Sumo Squat
3 Sets
12 Reps
Day 6
1
Bicep Curl (Barbell)
3 Sets
12 Reps
2
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Bench Press (Close Grip)
3 Sets
12 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Dip (Weighted)
3 Sets
12 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
8
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
Day 7
1
Run
1 Set
30 mins
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
2
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Kickback
3 Sets
12 Reps
6
Bench Press (Close Grip)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Dip (Weighted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Barbell Row
3 Sets
12 Reps
4
Bicep Curl (Barbell)
3 Sets
12 Reps
5
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
One Arm Bent Over Row
3 Sets
12 Reps
7
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
12 Reps
2
Sumo Squat
3 Sets
12 Reps
3
Front Squat (Barbell)
3 Sets
12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
5
Glute-Ham Raise
3 Sets
12 Reps
6
Standing Calf Raise
3 Sets
12 Reps
Day 4
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Barbell Row
3 Sets
12 Reps
4
Bench Press (Barbell)
3 Sets
12 Reps
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
Dip (Weighted)
3 Sets
12 Reps
7
One Arm Bent Over Row
3 Sets
12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
12 Reps
2
Squat (Barbell)
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4
Upright Row (Barbell)
3 Sets
12 Reps
5
Shrug (Barbell)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Sumo Squat
3 Sets
12 Reps
Day 6
1
Bicep Curl (Barbell)
3 Sets
12 Reps
2
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Bench Press (Close Grip)
3 Sets
12 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Dip (Weighted)
3 Sets
12 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
8
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
Day 7
1
Run
1 Set
30 mins
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
2
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Kickback
3 Sets
12 Reps
6
Bench Press (Close Grip)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Dip (Weighted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Barbell Row
3 Sets
12 Reps
4
Bicep Curl (Barbell)
3 Sets
12 Reps
5
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
One Arm Bent Over Row
3 Sets
12 Reps
7
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
12 Reps
2
Sumo Squat
3 Sets
12 Reps
3
Front Squat (Barbell)
3 Sets
12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
5
Glute-Ham Raise
3 Sets
12 Reps
6
Standing Calf Raise
3 Sets
12 Reps
Day 4
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
12 Reps
3
Barbell Row
3 Sets
12 Reps
4
Bench Press (Barbell)
3 Sets
12 Reps
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
Dip (Weighted)
3 Sets
12 Reps
7
One Arm Bent Over Row
3 Sets
12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
12 Reps
2
Squat (Barbell)
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4
Upright Row (Barbell)
3 Sets
12 Reps
5
Shrug (Barbell)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Sumo Squat
3 Sets
12 Reps
Day 6
1
Bicep Curl (Barbell)
3 Sets
12 Reps
2
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3
Bench Press (Close Grip)
3 Sets
12 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Dip (Weighted)
3 Sets
12 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
8
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
Day 7
1
Run
1 Set
30 mins