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PPL / Arnold Split

by Blake L
164 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 23, 2025 07:54

Summary

Unleash your inner champion with the PPL / Arnold Split, a comprehensive 12-week program designed for those ready to push their limits. This 7-day-a-week regimen combines the classic Push, Pull, and Legs structure with Arnold-inspired exercises to build strength and muscle across all major groups. Expect to tackle a variety of barbell and dumbbell movements, including bench presses, deadlifts, and pull-ups, all tailored to maximize your gains. Perfect for garage gym enthusiasts, this program will guide you through each workout with clear instructions and video demonstrations, ensuring you stay motivated and on track to achieve your fitness goals.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Skull Crusher
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Bench Press (Close Grip)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Skull Crusher
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Bench Press (Close Grip)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Skull Crusher
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Bench Press (Close Grip)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Skull Crusher
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Bench Press (Close Grip)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Skull Crusher
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Bench Press (Close Grip)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Skull Crusher
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Bench Press (Close Grip)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Skull Crusher
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Bench Press (Close Grip)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Skull Crusher
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Bench Press (Close Grip)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Skull Crusher
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Bench Press (Close Grip)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Skull Crusher
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Bench Press (Close Grip)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Skull Crusher
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Bench Press (Close Grip)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Skull Crusher
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Bench Press (Close Grip)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
One Arm Bent Over Row
3
12 reps
-
7
Chest Supported Row (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
One Arm Bent Over Row
3
12 reps
-
7
Chest Supported Row (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
One Arm Bent Over Row
3
12 reps
-
7
Chest Supported Row (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
One Arm Bent Over Row
3
12 reps
-
7
Chest Supported Row (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
One Arm Bent Over Row
3
12 reps
-
7
Chest Supported Row (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
One Arm Bent Over Row
3
12 reps
-
7
Chest Supported Row (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
One Arm Bent Over Row
3
12 reps
-
7
Chest Supported Row (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
One Arm Bent Over Row
3
12 reps
-
7
Chest Supported Row (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
One Arm Bent Over Row
3
12 reps
-
7
Chest Supported Row (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
One Arm Bent Over Row
3
12 reps
-
7
Chest Supported Row (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
One Arm Bent Over Row
3
12 reps
-
7
Chest Supported Row (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
One Arm Bent Over Row
3
12 reps
-
7
Chest Supported Row (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Sumo Squat
3
12 reps
-
3
Front Squat (Barbell)
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Glute-Ham Raise
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Jump Squat
3
12 reps
-
8
Reverse Lunge (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Sumo Squat
3
12 reps
-
3
Front Squat (Barbell)
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Glute-Ham Raise
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Sumo Squat
3
12 reps
-
3
Front Squat (Barbell)
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Glute-Ham Raise
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Sumo Squat
3
12 reps
-
3
Front Squat (Barbell)
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Glute-Ham Raise
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Sumo Squat
3
12 reps
-
3
Front Squat (Barbell)
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Glute-Ham Raise
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Sumo Squat
3
12 reps
-
3
Front Squat (Barbell)
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Glute-Ham Raise
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Sumo Squat
3
12 reps
-
3
Front Squat (Barbell)
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Glute-Ham Raise
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Sumo Squat
3
12 reps
-
3
Front Squat (Barbell)
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Glute-Ham Raise
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Sumo Squat
3
12 reps
-
3
Front Squat (Barbell)
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Glute-Ham Raise
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Sumo Squat
3
12 reps
-
3
Front Squat (Barbell)
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Glute-Ham Raise
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Sumo Squat
3
12 reps
-
3
Front Squat (Barbell)
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Glute-Ham Raise
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Sumo Squat
3
12 reps
-
3
Front Squat (Barbell)
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Glute-Ham Raise
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Dip (Weighted)
3
12 reps
-
7
One Arm Bent Over Row
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Dip (Weighted)
3
12 reps
-
7
One Arm Bent Over Row
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Dip (Weighted)
3
12 reps
-
7
One Arm Bent Over Row
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Dip (Weighted)
3
12 reps
-
7
One Arm Bent Over Row
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Dip (Weighted)
3
12 reps
-
7
One Arm Bent Over Row
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Dip (Weighted)
3
12 reps
-
7
One Arm Bent Over Row
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Dip (Weighted)
3
12 reps
-
7
One Arm Bent Over Row
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Dip (Weighted)
3
12 reps
-
7
One Arm Bent Over Row
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Dip (Weighted)
3
12 reps
-
7
One Arm Bent Over Row
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Dip (Weighted)
3
12 reps
-
7
One Arm Bent Over Row
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Dip (Weighted)
3
12 reps
-
7
One Arm Bent Over Row
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Dip (Weighted)
3
12 reps
-
7
One Arm Bent Over Row
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
12 reps
-
8
Single Arm Shoulder Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Sumo Squat
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Close Grip)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Dip (Weighted)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Close Grip)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Dip (Weighted)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Close Grip)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Dip (Weighted)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Close Grip)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Dip (Weighted)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Close Grip)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Dip (Weighted)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Close Grip)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Dip (Weighted)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Close Grip)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Dip (Weighted)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Close Grip)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Dip (Weighted)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Close Grip)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Dip (Weighted)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Close Grip)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Dip (Weighted)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Close Grip)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Dip (Weighted)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Close Grip)
3
12 reps
-
4
Skull Crusher
3
12 reps
-
5
Dip (Weighted)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
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
-