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LEGENDARY CHINNA SPLIT - 7 DAYS

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Program Description

For body recomposition

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 22, 2024 04:25
  • Last Edited
    Jun 18, 2025 11:01

Summary

Unleash your potential with the **Legendary Chinna Split - 7 Days** program, a comprehensive 8-week journey designed to sculpt and strengthen your entire body. This high-frequency routine targets different muscle groups every day, ensuring balanced development and maximum recovery. With a full gym setup, you'll engage in a variety of exercises, from intense arm workouts to back and abs training, all aimed at pushing your limits and achieving your fitness goals. Get ready to transform your physique and build legendary strength!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
-
3
Push Up
3
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Partial Lateral Raise (Cable)
1
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
One Arm Lateral Raise (Cable)
3
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
9
Barbell Holds
2
0.2 mins
-
10
Wrist Curls
3
12 reps
-
11
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
12
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
-
3
Push Up
3
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Partial Lateral Raise (Cable)
1
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
One Arm Lateral Raise (Cable)
3
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
9
Barbell Holds
2
0.2 mins
-
10
Wrist Curls
3
12 reps
-
11
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
12
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
-
3
Push Up
3
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Partial Lateral Raise (Cable)
1
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
One Arm Lateral Raise (Cable)
3
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
9
Barbell Holds
2
0.2 mins
-
10
Wrist Curls
3
12 reps
-
11
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
12
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
-
3
Push Up
3
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Partial Lateral Raise (Cable)
1
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
One Arm Lateral Raise (Cable)
3
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
9
Barbell Holds
2
0.2 mins
-
10
Wrist Curls
3
12 reps
-
11
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
12
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
-
3
Push Up
3
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Partial Lateral Raise (Cable)
1
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
One Arm Lateral Raise (Cable)
3
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
9
Barbell Holds
2
0.2 mins
-
10
Wrist Curls
3
12 reps
-
11
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
12
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
-
3
Push Up
3
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Partial Lateral Raise (Cable)
1
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
One Arm Lateral Raise (Cable)
3
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
9
Barbell Holds
2
0.2 mins
-
10
Wrist Curls
3
12 reps
-
11
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
12
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
-
3
Push Up
3
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Partial Lateral Raise (Cable)
1
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
One Arm Lateral Raise (Cable)
3
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
9
Barbell Holds
2
0.2 mins
-
10
Wrist Curls
3
12 reps
-
11
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
12
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
-
3
Push Up
3
15 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Partial Lateral Raise (Cable)
1
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
One Arm Lateral Raise (Cable)
3
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
9
Barbell Holds
2
0.2 mins
-
10
Wrist Curls
3
12 reps
-
11
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
12
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
14 reps
-
2
Pull-Up (Assisted)
2
-
3
Lat Pulldown
3
12 reps
-
4
Single Arm Iso Row
3
14 reps
-
5
Lat Pulldown (Close Grip)
3
12 reps
-
6
Straight Bar Lat Extension
3
-
7
Rear Delt Row
4
-
8
Shrug (Barbell)
3
12 reps
-
9
Cable Crunch
4
12 reps
-
10
V-Up
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
14 reps
-
2
Pull-Up (Assisted)
2
-
3
Lat Pulldown
3
12 reps
-
4
Single Arm Iso Row
3
14 reps
-
5
Lat Pulldown (Close Grip)
3
12 reps
-
6
Straight Bar Lat Extension
3
-
7
Rear Delt Row
4
-
8
Shrug (Barbell)
3
12 reps
-
9
Cable Crunch
4
12 reps
-
10
V-Up
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
14 reps
-
2
Pull-Up (Assisted)
2
-
3
Lat Pulldown
3
12 reps
-
4
Single Arm Iso Row
3
14 reps
-
5
Lat Pulldown (Close Grip)
3
12 reps
-
6
Straight Bar Lat Extension
3
-
7
Rear Delt Row
4
-
8
Shrug (Barbell)
3
12 reps
-
9
Cable Crunch
4
12 reps
-
10
V-Up
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
14 reps
-
2
Pull-Up (Assisted)
2
-
3
Lat Pulldown
3
12 reps
-
4
Single Arm Iso Row
3
14 reps
-
5
Lat Pulldown (Close Grip)
3
12 reps
-
6
Straight Bar Lat Extension
3
-
7
Rear Delt Row
4
-
8
Shrug (Barbell)
3
12 reps
-
9
Cable Crunch
4
12 reps
-
10
V-Up
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
14 reps
-
2
Pull-Up (Assisted)
2
-
3
Lat Pulldown
3
12 reps
-
4
Single Arm Iso Row
3
14 reps
-
5
Lat Pulldown (Close Grip)
3
12 reps
-
6
Straight Bar Lat Extension
3
-
7
Rear Delt Row
4
-
8
Shrug (Barbell)
3
12 reps
-
9
Cable Crunch
4
12 reps
-
10
V-Up
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
14 reps
-
2
Pull-Up (Assisted)
2
-
3
Lat Pulldown
3
12 reps
-
4
Single Arm Iso Row
3
14 reps
-
5
Lat Pulldown (Close Grip)
3
12 reps
-
6
Straight Bar Lat Extension
3
-
7
Rear Delt Row
4
-
8
Shrug (Barbell)
3
12 reps
-
9
Cable Crunch
4
12 reps
-
10
V-Up
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
14 reps
-
2
Pull-Up (Assisted)
2
-
3
Lat Pulldown
3
12 reps
-
4
Single Arm Iso Row
3
14 reps
-
5
Lat Pulldown (Close Grip)
3
12 reps
-
6
Straight Bar Lat Extension
3
-
7
Rear Delt Row
4
-
8
Shrug (Barbell)
3
12 reps
-
9
Cable Crunch
4
12 reps
-
10
V-Up
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
14 reps
-
2
Pull-Up (Assisted)
2
-
3
Lat Pulldown
3
12 reps
-
4
Single Arm Iso Row
3
14 reps
-
5
Lat Pulldown (Close Grip)
3
12 reps
-
6
Straight Bar Lat Extension
3
-
7
Rear Delt Row
4
-
8
Shrug (Barbell)
3
12 reps
-
9
Cable Crunch
4
12 reps
-
10
V-Up
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
12 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Katana Extension
3
12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Spider Curl
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Behind The Back Wrist Curl
2
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
10
Plate Pinch
2
-
11
One Arm Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
12 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Katana Extension
3
12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Spider Curl
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Behind The Back Wrist Curl
2
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
10
Plate Pinch
2
-
11
One Arm Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
12 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Katana Extension
3
12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Spider Curl
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Behind The Back Wrist Curl
2
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
10
Plate Pinch
2
-
11
One Arm Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
12 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Katana Extension
3
12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Spider Curl
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Behind The Back Wrist Curl
2
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
10
Plate Pinch
2
-
11
One Arm Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
12 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Katana Extension
3
12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Spider Curl
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Behind The Back Wrist Curl
2
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
10
Plate Pinch
2
-
11
One Arm Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
12 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Katana Extension
3
12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Spider Curl
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Behind The Back Wrist Curl
2
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
10
Plate Pinch
2
-
11
One Arm Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
12 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Katana Extension
3
12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Spider Curl
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Behind The Back Wrist Curl
2
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
10
Plate Pinch
2
-
11
One Arm Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
12 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Katana Extension
3
12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Spider Curl
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Behind The Back Wrist Curl
2
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
10
Plate Pinch
2
-
11
One Arm Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Glute Bridge (Barbell)
3
12 reps
-
8
Seated Calf Raise
3
15 reps
-
9
Rear Delt Fly (Cable)
2
1
15 reps
-
-
10
Decline Crunch
3
15 reps
-
11
Knee Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Glute Bridge (Barbell)
3
12 reps
-
8
Seated Calf Raise
3
15 reps
-
9
Rear Delt Fly (Cable)
2
1
15 reps
-
-
10
Decline Crunch
3
15 reps
-
11
Knee Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Glute Bridge (Barbell)
3
12 reps
-
8
Seated Calf Raise
3
15 reps
-
9
Rear Delt Fly (Cable)
2
1
15 reps
-
-
10
Decline Crunch
3
15 reps
-
11
Knee Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Glute Bridge (Barbell)
3
12 reps
-
8
Seated Calf Raise
3
15 reps
-
9
Rear Delt Fly (Cable)
2
1
15 reps
-
-
10
Decline Crunch
3
15 reps
-
11
Knee Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Glute Bridge (Barbell)
3
12 reps
-
8
Seated Calf Raise
3
15 reps
-
9
Rear Delt Fly (Cable)
2
1
15 reps
-
-
10
Decline Crunch
3
15 reps
-
11
Knee Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Glute Bridge (Barbell)
3
12 reps
-
8
Seated Calf Raise
3
15 reps
-
9
Rear Delt Fly (Cable)
2
1
15 reps
-
-
10
Decline Crunch
3
15 reps
-
11
Knee Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Glute Bridge (Barbell)
3
12 reps
-
8
Seated Calf Raise
3
15 reps
-
9
Rear Delt Fly (Cable)
2
1
15 reps
-
-
10
Decline Crunch
3
15 reps
-
11
Knee Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Glute Bridge (Barbell)
3
12 reps
-
8
Seated Calf Raise
3
15 reps
-
9
Rear Delt Fly (Cable)
2
1
15 reps
-
-
10
Decline Crunch
3
15 reps
-
11
Knee Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
-
4
Dip (Assisted)
3
-
5
Partial Lateral Raise (Cable)
1
-
6
Lateral Raise (Dumbbell)
3
-
7
One Arm Lateral Raise (Cable)
3
-
8
Shoulder Press (Plate Loaded)
2
1
12 reps
10 reps
-
-
9
Farmer's Walk (Weighted)
2
-
10
Wrist Curls
1
1
20 reps
-
-
11
Reverse Wrist Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
-
4
Dip (Assisted)
3
-
5
Partial Lateral Raise (Cable)
1
-
6
Lateral Raise (Dumbbell)
3
-
7
One Arm Lateral Raise (Cable)
3
-
8
Shoulder Press (Plate Loaded)
2
1
12 reps
10 reps
-
-
9
Farmer's Walk (Weighted)
2
-
10
Wrist Curls
1
1
20 reps
-
-
11
Reverse Wrist Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
-
4
Dip (Assisted)
3
-
5
Partial Lateral Raise (Cable)
1
-
6
Lateral Raise (Dumbbell)
3
-
7
One Arm Lateral Raise (Cable)
3
-
8
Shoulder Press (Plate Loaded)
2
1
12 reps
10 reps
-
-
9
Farmer's Walk (Weighted)
2
-
10
Wrist Curls
1
1
20 reps
-
-
11
Reverse Wrist Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
-
4
Dip (Assisted)
3
-
5
Partial Lateral Raise (Cable)
1
-
6
Lateral Raise (Dumbbell)
3
-
7
One Arm Lateral Raise (Cable)
3
-
8
Shoulder Press (Plate Loaded)
2
1
12 reps
10 reps
-
-
9
Farmer's Walk (Weighted)
2
-
10
Wrist Curls
1
1
20 reps
-
-
11
Reverse Wrist Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
-
4
Dip (Assisted)
3
-
5
Partial Lateral Raise (Cable)
1
-
6
Lateral Raise (Dumbbell)
3
-
7
One Arm Lateral Raise (Cable)
3
-
8
Shoulder Press (Plate Loaded)
2
1
12 reps
10 reps
-
-
9
Farmer's Walk (Weighted)
2
-
10
Wrist Curls
1
1
20 reps
-
-
11
Reverse Wrist Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
-
4
Dip (Assisted)
3
-
5
Partial Lateral Raise (Cable)
1
-
6
Lateral Raise (Dumbbell)
3
-
7
One Arm Lateral Raise (Cable)
3
-
8
Shoulder Press (Plate Loaded)
2
1
12 reps
10 reps
-
-
9
Farmer's Walk (Weighted)
2
-
10
Wrist Curls
1
1
20 reps
-
-
11
Reverse Wrist Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
-
4
Dip (Assisted)
3
-
5
Partial Lateral Raise (Cable)
1
-
6
Lateral Raise (Dumbbell)
3
-
7
One Arm Lateral Raise (Cable)
3
-
8
Shoulder Press (Plate Loaded)
2
1
12 reps
10 reps
-
-
9
Farmer's Walk (Weighted)
2
-
10
Wrist Curls
1
1
20 reps
-
-
11
Reverse Wrist Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
-
4
Dip (Assisted)
3
-
5
Partial Lateral Raise (Cable)
1
-
6
Lateral Raise (Dumbbell)
3
-
7
One Arm Lateral Raise (Cable)
3
-
8
Shoulder Press (Plate Loaded)
2
1
12 reps
10 reps
-
-
9
Farmer's Walk (Weighted)
2
-
10
Wrist Curls
1
1
20 reps
-
-
11
Reverse Wrist Curl (Barbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
15 reps
12 reps
-
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Single Arm High Row (Cable)
3
15 reps
-
5
Straight Bar Lat Extension
3
12 reps
-
6
Back Extension (Weighted)
1
2
15 reps
12 reps
-
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Shrug (Barbell)
3
12 reps
-
9
Cable Crunch
3
-
10
V-Up
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
15 reps
12 reps
-
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Single Arm High Row (Cable)
3
15 reps
-
5
Straight Bar Lat Extension
3
12 reps
-
6
Back Extension (Weighted)
1
2
15 reps
12 reps
-
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Shrug (Barbell)
3
12 reps
-
9
Cable Crunch
3
-
10
V-Up
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
15 reps
12 reps
-
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Single Arm High Row (Cable)
3
15 reps
-
5
Straight Bar Lat Extension
3
12 reps
-
6
Back Extension (Weighted)
1
2
15 reps
12 reps
-
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Shrug (Barbell)
3
12 reps
-
9
Cable Crunch
3
-
10
V-Up
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
15 reps
12 reps
-
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Single Arm High Row (Cable)
3
15 reps
-
5
Straight Bar Lat Extension
3
12 reps
-
6
Back Extension (Weighted)
1
2
15 reps
12 reps
-
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Shrug (Barbell)
3
12 reps
-
9
Cable Crunch
3
-
10
V-Up
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
15 reps
12 reps
-
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Single Arm High Row (Cable)
3
15 reps
-
5
Straight Bar Lat Extension
3
12 reps
-
6
Back Extension (Weighted)
1
2
15 reps
12 reps
-
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Shrug (Barbell)
3
12 reps
-
9
Cable Crunch
3
-
10
V-Up
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
15 reps
12 reps
-
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Single Arm High Row (Cable)
3
15 reps
-
5
Straight Bar Lat Extension
3
12 reps
-
6
Back Extension (Weighted)
1
2
15 reps
12 reps
-
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Shrug (Barbell)
3
12 reps
-
9
Cable Crunch
3
-
10
V-Up
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
15 reps
12 reps
-
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Single Arm High Row (Cable)
3
15 reps
-
5
Straight Bar Lat Extension
3
12 reps
-
6
Back Extension (Weighted)
1
2
15 reps
12 reps
-
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Shrug (Barbell)
3
12 reps
-
9
Cable Crunch
3
-
10
V-Up
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
15 reps
12 reps
-
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Single Arm High Row (Cable)
3
15 reps
-
5
Straight Bar Lat Extension
3
12 reps
-
6
Back Extension (Weighted)
1
2
15 reps
12 reps
-
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Shrug (Barbell)
3
12 reps
-
9
Cable Crunch
3
-
10
V-Up
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
-
2
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
3
Katana Extension
3
15 reps
-
4
Close Grip Bench Press (Smith Machine)
1
-
5
Seated Dumbbell Curl
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Barbell Holds
2
-
9
Wrist Curls
3
-
10
Reverse Wrist Curl (Dumbbell)
3
-
11
Reverse Wrist Curl (Barbell)
3
15 reps
-
12
One Arm Lateral Raise (Cable)
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
-
2
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
3
Katana Extension
3
15 reps
-
4
Close Grip Bench Press (Smith Machine)
1
-
5
Seated Dumbbell Curl
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Barbell Holds
2
-
9
Wrist Curls
3
-
10
Reverse Wrist Curl (Dumbbell)
3
-
11
Reverse Wrist Curl (Barbell)
3
15 reps
-
12
One Arm Lateral Raise (Cable)
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
-
2
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
3
Katana Extension
3
15 reps
-
4
Close Grip Bench Press (Smith Machine)
1
-
5
Seated Dumbbell Curl
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Barbell Holds
2
-
9
Wrist Curls
3
-
10
Reverse Wrist Curl (Dumbbell)
3
-
11
Reverse Wrist Curl (Barbell)
3
15 reps
-
12
One Arm Lateral Raise (Cable)
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
-
2
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
3
Katana Extension
3
15 reps
-
4
Close Grip Bench Press (Smith Machine)
1
-
5
Seated Dumbbell Curl
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Barbell Holds
2
-
9
Wrist Curls
3
-
10
Reverse Wrist Curl (Dumbbell)
3
-
11
Reverse Wrist Curl (Barbell)
3
15 reps
-
12
One Arm Lateral Raise (Cable)
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
-
2
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
3
Katana Extension
3
15 reps
-
4
Close Grip Bench Press (Smith Machine)
1
-
5
Seated Dumbbell Curl
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Barbell Holds
2
-
9
Wrist Curls
3
-
10
Reverse Wrist Curl (Dumbbell)
3
-
11
Reverse Wrist Curl (Barbell)
3
15 reps
-
12
One Arm Lateral Raise (Cable)
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
-
2
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
3
Katana Extension
3
15 reps
-
4
Close Grip Bench Press (Smith Machine)
1
-
5
Seated Dumbbell Curl
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Barbell Holds
2
-
9
Wrist Curls
3
-
10
Reverse Wrist Curl (Dumbbell)
3
-
11
Reverse Wrist Curl (Barbell)
3
15 reps
-
12
One Arm Lateral Raise (Cable)
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
-
2
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
3
Katana Extension
3
15 reps
-
4
Close Grip Bench Press (Smith Machine)
1
-
5
Seated Dumbbell Curl
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Barbell Holds
2
-
9
Wrist Curls
3
-
10
Reverse Wrist Curl (Dumbbell)
3
-
11
Reverse Wrist Curl (Barbell)
3
15 reps
-
12
One Arm Lateral Raise (Cable)
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
-
2
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
-
-
3
Katana Extension
3
15 reps
-
4
Close Grip Bench Press (Smith Machine)
1
-
5
Seated Dumbbell Curl
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Barbell Holds
2
-
9
Wrist Curls
3
-
10
Reverse Wrist Curl (Dumbbell)
3
-
11
Reverse Wrist Curl (Barbell)
3
15 reps
-
12
One Arm Lateral Raise (Cable)
4
-
Week 1
1 / 8 Weeks
Day 3
1
Skull Crusher
3 Sets
12 Reps
-
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
3
Katana Extension
3 Sets
12 Reps
-
4
Close Grip Bench Press (Smith Machine)
3 Sets
-
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
6
Spider Curl
3 Sets
12 Reps
-
7
Hammer Curl
3 Sets
12 Reps
-
8
Behind The Back Wrist Curl
2 Sets
12 Reps
-
9
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
-
10
Plate Pinch
2 Sets
-
11
One Arm Lateral Raise (Cable)
3 Sets
-
Day 6
1
Pull-Up (Assisted)
1 Set
1 Set
15 Reps
12 Reps
-
-
2
Bent Over Row (Barbell)
3 Sets
15 Reps
-
3
Seated Row (Cable)
3 Sets
15 Reps
-
4
Single Arm High Row (Cable)
3 Sets
15 Reps
-
5
Straight Bar Lat Extension
3 Sets
12 Reps
-
6
Back Extension (Weighted)
1 Set
2 Sets
15 Reps
12 Reps
-
-
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
8
Shrug (Barbell)
3 Sets
12 Reps
-
9
Cable Crunch
3 Sets
-
10
V-Up
3 Sets
-
Day 2
1
Back Extension
3 Sets
14 Reps
-
2
Pull-Up (Assisted)
2 Sets
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Single Arm Iso Row
3 Sets
14 Reps
-
5
Lat Pulldown (Close Grip)
3 Sets
12 Reps
-
6
Straight Bar Lat Extension
3 Sets
-
7
Rear Delt Row
4 Sets
-
8
Shrug (Barbell)
3 Sets
12 Reps
-
9
Cable Crunch
4 Sets
12 Reps
-
10
V-Up
4 Sets
12 Reps
-
Day 7
1
Skull Crusher
1 Set
-
2
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
12 Reps
-
-
3
Katana Extension
3 Sets
15 Reps
-
4
Close Grip Bench Press (Smith Machine)
1 Set
-
5
Seated Dumbbell Curl
3 Sets
12 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
-
7
Hammer Curl
3 Sets
12 Reps
-
8
Barbell Holds
2 Sets
-
9
Wrist Curls
3 Sets
-
10
Reverse Wrist Curl (Dumbbell)
3 Sets
-
11
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
-
12
One Arm Lateral Raise (Cable)
4 Sets
-
Day 1
1
Bench Press (Wide Grip)
3 Sets
6 Reps
@8
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
-
3
Push Up
3 Sets
15 Reps
-
4
Pec Deck (Machine)
3 Sets
15 Reps
-
5
Partial Lateral Raise (Cable)
1 Set
-
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
7
One Arm Lateral Raise (Cable)
3 Sets
-
8
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
9
Barbell Holds
2 Sets
0.2 mins
-
10
Wrist Curls
3 Sets
12 Reps
-
11
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
-
12
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
-
Day 4
1
Squat (Smith Machine)
3 Sets
12 Reps
-
2
Leg Press
3 Sets
12 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
5
Hip Abductor (Machine)
3 Sets
12 Reps
-
6
Hip Adductor (Machine)
3 Sets
12 Reps
-
7
Glute Bridge (Barbell)
3 Sets
12 Reps
-
8
Seated Calf Raise
3 Sets
15 Reps
-
9
Rear Delt Fly (Cable)
2 Sets
1 Set
15 Reps
-
-
10
Decline Crunch
3 Sets
15 Reps
-
11
Knee Raise (Captain's Chair)
3 Sets
15 Reps
-
Day 5
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
-
3
Pec Deck (Machine)
3 Sets
-
4
Dip (Assisted)
3 Sets
-
5
Partial Lateral Raise (Cable)
1 Set
-
6
Lateral Raise (Dumbbell)
3 Sets
-
7
One Arm Lateral Raise (Cable)
3 Sets
-
8
Shoulder Press (Plate Loaded)
2 Sets
1 Set
12 Reps
10 Reps
-
-
9
Farmer's Walk (Weighted)
2 Sets
-
10
Wrist Curls
1 Set
1 Set
20 Reps
-
-
11
Reverse Wrist Curl (Barbell)
3 Sets
-