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BoostcampPNG

PPL / Arnold Split

by Blake L
100 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
    Sep 09, 2024 04:42
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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