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Chase bro split

by Chase F.

Program Description

Muscle building

Program Overview

  • Level
    Intermediate, Novice, Advanced, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 27, 2026 04:40
  • Last Edited
    Feb 27, 2026 09:04
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Front Delts
11.8%
Biceps
10.8%
Upper Back
8.8%
Hamstrings
7.8%
Forearms
7.8%
Chest
7.8%
Lats
5.9%
Abs
4.9%
Middle Delts
4.9%
Quadriceps
3.9%
Glutes
3.9%
Rear Delts
3.9%
Calves
2%
Lower Back
1%
Adductors
1%
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Deadlift (Barbell)
4
-
3
Seated Row (Cable)
4
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Deadlift (Barbell)
4
-
3
Seated Row (Cable)
4
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Deadlift (Barbell)
4
-
3
Seated Row (Cable)
4
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Deadlift (Barbell)
4
-
3
Seated Row (Cable)
4
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Deadlift (Barbell)
4
-
3
Seated Row (Cable)
4
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Deadlift (Barbell)
4
-
3
Seated Row (Cable)
4
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Deadlift (Barbell)
4
-
3
Seated Row (Cable)
4
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Deadlift (Barbell)
4
-
3
Seated Row (Cable)
4
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Deadlift (Barbell)
4
-
3
Seated Row (Cable)
4
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Deadlift (Barbell)
4
-
3
Seated Row (Cable)
4
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Deadlift (Barbell)
4
-
3
Seated Row (Cable)
4
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Deadlift (Barbell)
4
-
3
Seated Row (Cable)
4
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Deadlift (Barbell)
4
-
3
Seated Row (Cable)
4
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Deadlift (Barbell)
4
-
3
Seated Row (Cable)
4
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Deadlift (Barbell)
4
-
3
Seated Row (Cable)
4
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Deadlift (Barbell)
4
-
3
Seated Row (Cable)
4
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Deadlift (Barbell)
4
-
3
Seated Row (Cable)
4
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Deadlift (Barbell)
4
-
3
Seated Row (Cable)
4
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Tricep Extension (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Tricep Extension (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Standing Calf Raise
4
-
3
Leg Curl
4
-
4
Lying Leg Curl
4
-
5
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Standing Calf Raise
4
-
3
Leg Curl
4
-
4
Lying Leg Curl
4
-
5
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Standing Calf Raise
4
-
3
Leg Curl
4
-
4
Lying Leg Curl
4
-
5
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Standing Calf Raise
4
-
3
Leg Curl
4
-
4
Lying Leg Curl
4
-
5
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Standing Calf Raise
4
-
3
Leg Curl
4
-
4
Lying Leg Curl
4
-
5
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Standing Calf Raise
4
-
3
Leg Curl
4
-
4
Lying Leg Curl
4
-
5
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Standing Calf Raise
4
-
3
Leg Curl
4
-
4
Lying Leg Curl
4
-
5
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Standing Calf Raise
4
-
3
Leg Curl
4
-
4
Lying Leg Curl
4
-
5
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Standing Calf Raise
4
-
3
Leg Curl
4
-
4
Lying Leg Curl
4
-
5
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Standing Calf Raise
4
-
3
Leg Curl
4
-
4
Lying Leg Curl
4
-
5
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Standing Calf Raise
4
-
3
Leg Curl
4
-
4
Lying Leg Curl
4
-
5
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Standing Calf Raise
4
-
3
Leg Curl
4
-
4
Lying Leg Curl
4
-
5
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Standing Calf Raise
4
-
3
Leg Curl
4
-
4
Lying Leg Curl
4
-
5
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Standing Calf Raise
4
-
3
Leg Curl
4
-
4
Lying Leg Curl
4
-
5
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Standing Calf Raise
4
-
3
Leg Curl
4
-
4
Lying Leg Curl
4
-
5
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Standing Calf Raise
4
-
3
Leg Curl
4
-
4
Lying Leg Curl
4
-
5
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Standing Calf Raise
4
-
3
Leg Curl
4
-
4
Lying Leg Curl
4
-
5
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Standing Calf Raise
4
-
3
Leg Curl
4
-
4
Lying Leg Curl
4
-
5
Plank
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
-
2
Lateral Raise (Dumbbell)
4
-
3
Upright Row (Dumbbell)
4
-
4
Straight Arm Pulldown
4
-
5
Bench Press (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
-
2
Lateral Raise (Dumbbell)
4
-
3
Upright Row (Dumbbell)
4
-
4
Straight Arm Pulldown
4
-
5
Bench Press (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
-
2
Lateral Raise (Dumbbell)
4
-
3
Upright Row (Dumbbell)
4
-
4
Straight Arm Pulldown
4
-
5
Bench Press (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
-
2
Lateral Raise (Dumbbell)
4
-
3
Upright Row (Dumbbell)
4
-
4
Straight Arm Pulldown
4
-
5
Bench Press (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
-
2
Lateral Raise (Dumbbell)
4
-
3
Upright Row (Dumbbell)
4
-
4
Straight Arm Pulldown
4
-
5
Bench Press (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
-
2
Lateral Raise (Dumbbell)
4
-
3
Upright Row (Dumbbell)
4
-
4
Straight Arm Pulldown
4
-
5
Bench Press (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
-
2
Lateral Raise (Dumbbell)
4
-
3
Upright Row (Dumbbell)
4
-
4
Straight Arm Pulldown
4
-
5
Bench Press (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
-
2
Lateral Raise (Dumbbell)
4
-
3
Upright Row (Dumbbell)
4
-
4
Straight Arm Pulldown
4
-
5
Bench Press (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
-
2
Lateral Raise (Dumbbell)
4
-
3
Upright Row (Dumbbell)
4
-
4
Straight Arm Pulldown
4
-
5
Bench Press (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
-
2
Lateral Raise (Dumbbell)
4
-
3
Upright Row (Dumbbell)
4
-
4
Straight Arm Pulldown
4
-
5
Bench Press (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
-
2
Lateral Raise (Dumbbell)
4
-
3
Upright Row (Dumbbell)
4
-
4
Straight Arm Pulldown
4
-
5
Bench Press (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
-
2
Lateral Raise (Dumbbell)
4
-
3
Upright Row (Dumbbell)
4
-
4
Straight Arm Pulldown
4
-
5
Bench Press (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
-
2
Lateral Raise (Dumbbell)
4
-
3
Upright Row (Dumbbell)
4
-
4
Straight Arm Pulldown
4
-
5
Bench Press (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
-
2
Lateral Raise (Dumbbell)
4
-
3
Upright Row (Dumbbell)
4
-
4
Straight Arm Pulldown
4
-
5
Bench Press (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
-
2
Lateral Raise (Dumbbell)
4
-
3
Upright Row (Dumbbell)
4
-
4
Straight Arm Pulldown
4
-
5
Bench Press (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
-
2
Lateral Raise (Dumbbell)
4
-
3
Upright Row (Dumbbell)
4
-
4
Straight Arm Pulldown
4
-
5
Bench Press (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
-
2
Lateral Raise (Dumbbell)
4
-
3
Upright Row (Dumbbell)
4
-
4
Straight Arm Pulldown
4
-
5
Bench Press (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
-
2
Lateral Raise (Dumbbell)
4
-
3
Upright Row (Dumbbell)
4
-
4
Straight Arm Pulldown
4
-
5
Bench Press (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
4
-
2
Skull Crusher (Dumbbell)
4
-
3
Incline Curl (Dumbbell)
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Preacher Curl (EZ Bar)
4
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Wrist Extension (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
4
-
2
Skull Crusher (Dumbbell)
4
-
3
Incline Curl (Dumbbell)
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Preacher Curl (EZ Bar)
4
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Wrist Extension (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
4
-
2
Skull Crusher (Dumbbell)
4
-
3
Incline Curl (Dumbbell)
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Preacher Curl (EZ Bar)
4
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Wrist Extension (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
4
-
2
Skull Crusher (Dumbbell)
4
-
3
Incline Curl (Dumbbell)
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Preacher Curl (EZ Bar)
4
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Wrist Extension (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
4
-
2
Skull Crusher (Dumbbell)
4
-
3
Incline Curl (Dumbbell)
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Preacher Curl (EZ Bar)
4
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Wrist Extension (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
4
-
2
Skull Crusher (Dumbbell)
4
-
3
Incline Curl (Dumbbell)
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Preacher Curl (EZ Bar)
4
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Wrist Extension (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
4
-
2
Skull Crusher (Dumbbell)
4
-
3
Incline Curl (Dumbbell)
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Preacher Curl (EZ Bar)
4
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Wrist Extension (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
4
-
2
Skull Crusher (Dumbbell)
4
-
3
Incline Curl (Dumbbell)
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Preacher Curl (EZ Bar)
4
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Wrist Extension (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
4
-
2
Skull Crusher (Dumbbell)
4
-
3
Incline Curl (Dumbbell)
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Preacher Curl (EZ Bar)
4
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Wrist Extension (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
4
-
2
Skull Crusher (Dumbbell)
4
-
3
Incline Curl (Dumbbell)
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Preacher Curl (EZ Bar)
4
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Wrist Extension (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
4
-
2
Skull Crusher (Dumbbell)
4
-
3
Incline Curl (Dumbbell)
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Preacher Curl (EZ Bar)
4
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Wrist Extension (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
4
-
2
Skull Crusher (Dumbbell)
4
-
3
Incline Curl (Dumbbell)
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Preacher Curl (EZ Bar)
4
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Wrist Extension (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
4
-
2
Skull Crusher (Dumbbell)
4
-
3
Incline Curl (Dumbbell)
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Preacher Curl (EZ Bar)
4
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Wrist Extension (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
4
-
2
Skull Crusher (Dumbbell)
4
-
3
Incline Curl (Dumbbell)
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Preacher Curl (EZ Bar)
4
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Wrist Extension (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
4
-
2
Skull Crusher (Dumbbell)
4
-
3
Incline Curl (Dumbbell)
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Preacher Curl (EZ Bar)
4
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Wrist Extension (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
4
-
2
Skull Crusher (Dumbbell)
4
-
3
Incline Curl (Dumbbell)
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Preacher Curl (EZ Bar)
4
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Wrist Extension (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
4
-
2
Skull Crusher (Dumbbell)
4
-
3
Incline Curl (Dumbbell)
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Preacher Curl (EZ Bar)
4
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Wrist Extension (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
4
-
2
Skull Crusher (Dumbbell)
4
-
3
Incline Curl (Dumbbell)
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Preacher Curl (EZ Bar)
4
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Wrist Extension (Dumbbell)
3
-
Week 1
1 / 18 Weeks
Day 1
1
Lat Pulldown
4 Sets
-
2
Deadlift (Barbell)
4 Sets
-
3
Seated Row (Cable)
4 Sets
-
4
Face Pull
4 Sets
-
5
Bicep Curl (Dumbbell)
4 Sets
-
Day 2
1
Bench Press (Barbell)
4 Sets
-
2
Incline Bench Press (Dumbbell)
4 Sets
-
3
Chest Fly (Cable)
4 Sets
-
4
Tricep Extension (Cable)
4 Sets
-
Day 3
1
Squat (Barbell)
4 Sets
-
2
Standing Calf Raise
4 Sets
-
3
Leg Curl
4 Sets
-
4
Lying Leg Curl
4 Sets
-
5
Plank
4 Sets
-
Day 4
1
Front Raise
4 Sets
-
2
Lateral Raise (Dumbbell)
4 Sets
-
3
Upright Row (Dumbbell)
4 Sets
-
4
Straight Arm Pulldown
4 Sets
-
5
Bench Press (Dumbbell)
4 Sets
-
Day 5
1
Hammer Curl (Cable)
4 Sets
-
2
Skull Crusher (Dumbbell)
4 Sets
-
3
Incline Curl (Dumbbell)
4 Sets
-
4
Overhead Tricep Extension (Cable)
4 Sets
-
5
Preacher Curl (EZ Bar)
4 Sets
-
6
Reverse Wrist Curl (Dumbbell)
3 Sets
-
7
Wrist Extension (Dumbbell)
3 Sets
-