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Alex's Chest, Shoulder and Arm priority split

by Alex
1 athletes joined

Program Description

To priortize chest, shoulders and arms

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 20, 2026 09:53
  • Last Edited
    Mar 20, 2026 10:33
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.7%
Front Delts
9.7%
Upper Back
9%
Triceps
8.9%
Quadriceps
8.9%
Glutes
8.4%
Middle Delts
7.4%
Biceps
6.4%
Chest
5.6%
Lats
5.6%
Calves
5.6%
Rear Delts
4.8%
Abs
3%
Forearms
2.1%
Lower Back
1.8%
Adductors
1.2%
Abductors
1%
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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
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
4
15-20 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
4
15-20 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
4
15-20 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
4
15-20 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
4
15-20 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
4
15-20 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
4
15-20 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
4
15-20 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
4
15-20 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
4
15-20 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
4
15-20 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
-
5
Seated Shoulder Press (Dumbbell)
4
15-20 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
8
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Chest Supported Row (Machine)
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
4
15-20 reps
-
5
Single Arm Row (Dumbbell)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Reverse Curl (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Chest Supported Row (Machine)
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
4
15-20 reps
-
5
Single Arm Row (Dumbbell)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Reverse Curl (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Chest Supported Row (Machine)
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
4
15-20 reps
-
5
Single Arm Row (Dumbbell)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Reverse Curl (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Chest Supported Row (Machine)
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
4
15-20 reps
-
5
Single Arm Row (Dumbbell)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Reverse Curl (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Chest Supported Row (Machine)
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
4
15-20 reps
-
5
Single Arm Row (Dumbbell)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Reverse Curl (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Chest Supported Row (Machine)
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
4
15-20 reps
-
5
Single Arm Row (Dumbbell)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Reverse Curl (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Chest Supported Row (Machine)
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
4
15-20 reps
-
5
Single Arm Row (Dumbbell)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Reverse Curl (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Chest Supported Row (Machine)
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
4
15-20 reps
-
5
Single Arm Row (Dumbbell)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Reverse Curl (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Chest Supported Row (Machine)
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
4
15-20 reps
-
5
Single Arm Row (Dumbbell)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Reverse Curl (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Chest Supported Row (Machine)
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
4
15-20 reps
-
5
Single Arm Row (Dumbbell)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Reverse Curl (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Chest Supported Row (Machine)
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
4
15-20 reps
-
5
Single Arm Row (Dumbbell)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Reverse Curl (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Chest Supported Row (Machine)
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
4
15-20 reps
-
5
Single Arm Row (Dumbbell)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Reverse Curl (Barbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Leg Press
3
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
4
10-12 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
5
15-20 reps
-
8
Seated Calf Raise
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Leg Press
3
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
4
10-12 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
5
15-20 reps
-
8
Seated Calf Raise
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Leg Press
3
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
4
10-12 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
5
15-20 reps
-
8
Seated Calf Raise
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Leg Press
3
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
4
10-12 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
5
15-20 reps
-
8
Seated Calf Raise
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Leg Press
3
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
4
10-12 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
5
15-20 reps
-
8
Seated Calf Raise
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Leg Press
3
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
4
10-12 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
5
15-20 reps
-
8
Seated Calf Raise
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Leg Press
3
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
4
10-12 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
5
15-20 reps
-
8
Seated Calf Raise
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Leg Press
3
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
4
10-12 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
5
15-20 reps
-
8
Seated Calf Raise
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Leg Press
3
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
4
10-12 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
5
15-20 reps
-
8
Seated Calf Raise
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Leg Press
3
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
4
10-12 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
5
15-20 reps
-
8
Seated Calf Raise
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Leg Press
3
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
4
10-12 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
5
15-20 reps
-
8
Seated Calf Raise
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Leg Press
3
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
4
10-12 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
5
15-20 reps
-
8
Seated Calf Raise
4
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3A
Lateral Raise (Dumbbell)
4
15 reps
-
3B
Rear Delt Fly (Cable)
4
15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Arnold Press
3
10-12 reps
-
6
Lateral Raise (Cable)
3
20 reps
-
7
Bicep Curl (Barbell)
3
21 reps
-
8
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3A
Lateral Raise (Dumbbell)
4
15 reps
-
3B
Rear Delt Fly (Cable)
4
15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Arnold Press
3
10-12 reps
-
6
Lateral Raise (Cable)
3
20 reps
-
7
Bicep Curl (Barbell)
3
21 reps
-
8
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3A
Lateral Raise (Dumbbell)
4
15 reps
-
3B
Rear Delt Fly (Cable)
4
15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Arnold Press
3
10-12 reps
-
6
Lateral Raise (Cable)
3
20 reps
-
7
Bicep Curl (Barbell)
3
21 reps
-
8
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3A
Lateral Raise (Dumbbell)
4
15 reps
-
3B
Rear Delt Fly (Cable)
4
15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Arnold Press
3
10-12 reps
-
6
Lateral Raise (Cable)
3
20 reps
-
7
Bicep Curl (Barbell)
3
21 reps
-
8
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3A
Lateral Raise (Dumbbell)
4
15 reps
-
3B
Rear Delt Fly (Cable)
4
15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Arnold Press
3
10-12 reps
-
6
Lateral Raise (Cable)
3
20 reps
-
7
Bicep Curl (Barbell)
3
21 reps
-
8
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3A
Lateral Raise (Dumbbell)
4
15 reps
-
3B
Rear Delt Fly (Cable)
4
15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Arnold Press
3
10-12 reps
-
6
Lateral Raise (Cable)
3
20 reps
-
7
Bicep Curl (Barbell)
3
21 reps
-
8
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3A
Lateral Raise (Dumbbell)
4
15 reps
-
3B
Rear Delt Fly (Cable)
4
15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Arnold Press
3
10-12 reps
-
6
Lateral Raise (Cable)
3
20 reps
-
7
Bicep Curl (Barbell)
3
21 reps
-
8
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3A
Lateral Raise (Dumbbell)
4
15 reps
-
3B
Rear Delt Fly (Cable)
4
15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Arnold Press
3
10-12 reps
-
6
Lateral Raise (Cable)
3
20 reps
-
7
Bicep Curl (Barbell)
3
21 reps
-
8
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3A
Lateral Raise (Dumbbell)
4
15 reps
-
3B
Rear Delt Fly (Cable)
4
15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Arnold Press
3
10-12 reps
-
6
Lateral Raise (Cable)
3
20 reps
-
7
Bicep Curl (Barbell)
3
21 reps
-
8
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3A
Lateral Raise (Dumbbell)
4
15 reps
-
3B
Rear Delt Fly (Cable)
4
15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Arnold Press
3
10-12 reps
-
6
Lateral Raise (Cable)
3
20 reps
-
7
Bicep Curl (Barbell)
3
21 reps
-
8
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3A
Lateral Raise (Dumbbell)
4
15 reps
-
3B
Rear Delt Fly (Cable)
4
15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Arnold Press
3
10-12 reps
-
6
Lateral Raise (Cable)
3
20 reps
-
7
Bicep Curl (Barbell)
3
21 reps
-
8
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3A
Lateral Raise (Dumbbell)
4
15 reps
-
3B
Rear Delt Fly (Cable)
4
15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Arnold Press
3
10-12 reps
-
6
Lateral Raise (Cable)
3
20 reps
-
7
Bicep Curl (Barbell)
3
21 reps
-
8
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
15-20 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
15-20 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
15-20 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
15-20 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
15-20 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
15-20 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
15-20 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
15-20 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
15-20 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
15-20 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
15-20 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
3
15-20 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
4
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Chest Fly (Cable)
3 Sets
12-15 Reps
-
4
Lateral Raise (Dumbbell)
1 Set
-
5
Seated Shoulder Press (Dumbbell)
4 Sets
15-20 Reps
-
6
Lateral Raise (Cable)
3 Sets
15-20 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
-
Day 2
1
Lat Pulldown
4 Sets
6-10 Reps
-
2
Chest Supported Row (Machine)
4 Sets
8-10 Reps
-
3
Seated Row (Cable)
3 Sets
10-12 Reps
-
4
Face Pull
4 Sets
15-20 Reps
-
5
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
8
Reverse Curl (Barbell)
2 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
-
3
Leg Press
3 Sets
12-15 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
5
Leg Curl
4 Sets
10-12 Reps
-
6
Leg Extension
3 Sets
15 Reps
-
7
Standing Calf Raise
5 Sets
15-20 Reps
-
8
Seated Calf Raise
4 Sets
20-25 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
2
Pec Deck (Machine)
3 Sets
12-15 Reps
-
3A
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
3B
Rear Delt Fly (Cable)
4 Sets
15 Reps
-
4
Chest Supported Row (Machine)
3 Sets
10-12 Reps
-
5
Arnold Press
3 Sets
10-12 Reps
-
6
Lateral Raise (Cable)
3 Sets
20 Reps
-
7
Bicep Curl (Barbell)
3 Sets
21 Reps
-
8
Tricep Dip (Bodyweight)
3 Sets
12-15 Reps
-
Day 5
1
Hack Squat
4 Sets
8-10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Leg Press
3 Sets
15-20 Reps
-
4
Stiff Leg Deadlift
3 Sets
12 Reps
-
5
Leg Curl
3 Sets
12-15 Reps
-
6
Standing Calf Raise
4 Sets
20 Reps
-
7
Seated Calf Raise
4 Sets
20 Reps
-