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BoostcampPNG

Upper Lower X Arnold

by KingManav

Program Description

Strength focused Upper/Lower days paired with Hypertrophy focused Arnold split

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 26, 2025 01:26
  • Last Edited
    May 26, 2025 01:41
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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
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
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Single Arm High Row (Cable)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Single Arm High Row (Cable)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Single Arm High Row (Cable)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Single Arm High Row (Cable)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Single Arm High Row (Cable)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Single Arm High Row (Cable)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Single Arm High Row (Cable)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Single Arm High Row (Cable)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Single Arm High Row (Cable)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Single Arm High Row (Cable)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Single Arm High Row (Cable)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Single Arm High Row (Cable)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Single Arm High Row (Cable)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Single Arm High Row (Cable)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Single Arm High Row (Cable)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Single Arm High Row (Cable)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Single Arm High Row (Cable)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Single Arm High Row (Cable)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Preacher Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Cable)
2
-
4
Dip (Bodyweight)
3
-
5
Single Arm Pushdown
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Cable)
2
-
4
Dip (Bodyweight)
3
-
5
Single Arm Pushdown
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Cable)
2
-
4
Dip (Bodyweight)
3
-
5
Single Arm Pushdown
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Cable)
2
-
4
Dip (Bodyweight)
3
-
5
Single Arm Pushdown
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Cable)
2
-
4
Dip (Bodyweight)
3
-
5
Single Arm Pushdown
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Cable)
2
-
4
Dip (Bodyweight)
3
-
5
Single Arm Pushdown
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Cable)
2
-
4
Dip (Bodyweight)
3
-
5
Single Arm Pushdown
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Cable)
2
-
4
Dip (Bodyweight)
3
-
5
Single Arm Pushdown
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Cable)
2
-
4
Dip (Bodyweight)
3
-
5
Single Arm Pushdown
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Cable)
2
-
4
Dip (Bodyweight)
3
-
5
Single Arm Pushdown
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Cable)
2
-
4
Dip (Bodyweight)
3
-
5
Single Arm Pushdown
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Cable)
2
-
4
Dip (Bodyweight)
3
-
5
Single Arm Pushdown
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Cable)
2
-
4
Dip (Bodyweight)
3
-
5
Single Arm Pushdown
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Cable)
2
-
4
Dip (Bodyweight)
3
-
5
Single Arm Pushdown
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Cable)
2
-
4
Dip (Bodyweight)
3
-
5
Single Arm Pushdown
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Cable)
2
-
4
Dip (Bodyweight)
3
-
5
Single Arm Pushdown
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Cable)
2
-
4
Dip (Bodyweight)
3
-
5
Single Arm Pushdown
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Cable)
2
-
4
Dip (Bodyweight)
3
-
5
Single Arm Pushdown
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Machine)
2
-
5
Lat Pulldown (Single Arm)
2
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Machine)
2
-
5
Lat Pulldown (Single Arm)
2
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Machine)
2
-
5
Lat Pulldown (Single Arm)
2
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Machine)
2
-
5
Lat Pulldown (Single Arm)
2
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Machine)
2
-
5
Lat Pulldown (Single Arm)
2
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Machine)
2
-
5
Lat Pulldown (Single Arm)
2
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Machine)
2
-
5
Lat Pulldown (Single Arm)
2
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Machine)
2
-
5
Lat Pulldown (Single Arm)
2
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Machine)
2
-
5
Lat Pulldown (Single Arm)
2
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Machine)
2
-
5
Lat Pulldown (Single Arm)
2
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Machine)
2
-
5
Lat Pulldown (Single Arm)
2
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Machine)
2
-
5
Lat Pulldown (Single Arm)
2
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Machine)
2
-
5
Lat Pulldown (Single Arm)
2
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Machine)
2
-
5
Lat Pulldown (Single Arm)
2
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Machine)
2
-
5
Lat Pulldown (Single Arm)
2
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Machine)
2
-
5
Lat Pulldown (Single Arm)
2
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Machine)
2
-
5
Lat Pulldown (Single Arm)
2
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Chest Supported Row (Machine)
2
-
4
Seated Row (Machine)
2
-
5
Lat Pulldown (Single Arm)
2
-
6
Shrug (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
3
-
3
Leg Raise (Captain's Chair)
3
-
Day 7
No exercises added to this day
Week 1
1 / 18 Weeks
Day 7
No exercises added to this day
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
-
2
Pec Deck (Machine)
3 Sets
-
3
Chest Supported Row (Machine)
2 Sets
-
4
Single Arm High Row (Cable)
3 Sets
-
5
Single Arm Tricep Extension (Cable)
3 Sets
-
6
Lateral Raise (Cable)
3 Sets
-
7
Preacher Curl (Dumbbell)
3 Sets
-
Day 2
1
Leg Press
4 Sets
-
2
Leg Extension
3 Sets
-
3
Seated Hamstring Curl
3 Sets
-
4
Standing Calf Raise
3 Sets
-
5
Hammer Curl (Dumbbell)
2 Sets
-
6
Rear Delt Fly (Cable)
2 Sets
-
Day 3
1
Plank
1 Set
1 mins
-
2
Abs Crunch (Weighted)
3 Sets
-
3
Leg Raise (Captain's Chair)
3 Sets
-
Day 4
1
Shoulder Press (Machine)
3 Sets
-
2
Lateral Raise (Cable)
2 Sets
-
3
Rear Delt Fly (Cable)
2 Sets
-
4
Dip (Bodyweight)
3 Sets
-
5
Single Arm Pushdown
3 Sets
-
6
Preacher Curl (Dumbbell)
3 Sets
-
7
Hammer Curl (Dumbbell)
2 Sets
-
Day 5
1
Incline Bench Press (Smith Machine)
3 Sets
-
2
Pec Deck (Machine)
3 Sets
-
3
Chest Supported Row (Machine)
2 Sets
-
4
Seated Row (Machine)
2 Sets
-
5
Lat Pulldown (Single Arm)
2 Sets
-
6
Shrug (Dumbbell)
3 Sets
-
Day 6
1
Plank
1 Set
1 mins
-
2
Abs Crunch (Weighted)
3 Sets
-
3
Leg Raise (Captain's Chair)
3 Sets
-