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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
    Jun 18, 2025 12:51

Summary

Unlock your potential with the Upper Lower X Arnold program, a comprehensive 18-week training regimen designed for serious lifters. This 7-day-a-week plan combines upper and lower body workouts, featuring a variety of exercises like Incline Bench Press, Leg Press, and more, ensuring balanced muscle development. Each session is crafted to challenge your strength and endurance, pushing you to new heights. With a full gym setup, you’ll have the tools you need to sculpt your physique and achieve your fitness goals. Get ready to transform your training and see real results!
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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
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
-