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Red Dead Bodybuilding Program

by Colby Moore
6 athletes joined
5.0
(1 rating)

Program Description

This is what I call the Red Dead Bodybuilding Program. It is a 5-day bro split workout program. I intended this program to be fun and challenging. The 5-day split goes as follows. CHEST-BACK-LEGS-SHOULDERS-ARMS. With 2 rest days. Place the rest days wherever you like. Pre-workout and creatine are recommended. Some of the exercises included will utilize a reverse pyramid. Many go to failure. A few include partials, drop sets, 10-second iso holds, etc. Many of the exercises listed require a barbell, however, you do not need a barbell to do this workout. Simply do a Dumbbell alternative instead. Or do a machine version. Whatever you prefer. I had a lot of fun putting this together. Some things might be overkill. Flat bench, Incline bench, and wide grip bench on chest day for example. It's probably not optimal but I like doing it. Give it a try. If you don't like an exercise or rep range, switch it up. Make it your own. I took inspiration from workouts made by Alexander Bromley and John Meadows. Bromley has a few programs on this platform and John Meadows has a great PPL, free on the muscle and strength website. Good luck.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 30, 2024 07:54
  • Last Edited
    Aug 23, 2024 03:22
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ON THE BOOSTCAMP APP
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AppleStore
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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
Bench Press (Barbell)
1
1
1
1
3-4 reps
4-6 reps
6-8 reps
8-10 reps
2
Incline Bench Press (Barbell)
2
1
6-8 reps
10-15 reps
3
Bench Press (Wide Grip)
3
8-10 reps
4
Dip (Bodyweight)
3
AMRAP
5
Pullover (Dumbbell)
3
15 reps
6
Chest Fly (Dumbbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-4 reps
4-6 reps
6-8 reps
8-10 reps
2
Incline Bench Press (Barbell)
2
1
6-8 reps
10-15 reps
3
Bench Press (Wide Grip)
3
8-10 reps
4
Dip (Bodyweight)
3
AMRAP
5
Pullover (Dumbbell)
3
15 reps
6
Chest Fly (Dumbbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-4 reps
4-6 reps
6-8 reps
8-10 reps
2
Incline Bench Press (Barbell)
2
1
6-8 reps
10-15 reps
3
Bench Press (Wide Grip)
3
8-10 reps
4
Dip (Bodyweight)
3
AMRAP
5
Pullover (Dumbbell)
3
15 reps
6
Chest Fly (Dumbbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-4 reps
4-6 reps
6-8 reps
8-10 reps
2
Incline Bench Press (Barbell)
2
1
6-8 reps
10-15 reps
3
Bench Press (Wide Grip)
3
8-10 reps
4
Dip (Bodyweight)
3
AMRAP
5
Pullover (Dumbbell)
3
15 reps
6
Chest Fly (Dumbbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
2
Bench Press (Barbell)
1
1
1
1
3-4 reps
4-6 reps
6-8 reps
8-10 reps
3
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-12 reps
12-15 reps
4
Bench Press (Wide Grip)
3
8-10 reps
5
Chest Fly (Dumbbell)
3
15 reps
6
Pullover (Dumbbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
2
Bench Press (Barbell)
1
1
1
1
3-4 reps
4-6 reps
6-8 reps
8-10 reps
3
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-12 reps
12-15 reps
4
Bench Press (Wide Grip)
3
8-10 reps
5
Chest Fly (Dumbbell)
3
15 reps
6
Pullover (Dumbbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
2
Bench Press (Barbell)
1
1
1
1
3-4 reps
4-6 reps
6-8 reps
8-10 reps
3
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-12 reps
12-15 reps
4
Bench Press (Wide Grip)
3
8-10 reps
5
Chest Fly (Dumbbell)
3
15 reps
6
Pullover (Dumbbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
2
Bench Press (Barbell)
1
1
1
1
3-4 reps
4-6 reps
6-8 reps
8-10 reps
3
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-12 reps
12-15 reps
4
Bench Press (Wide Grip)
3
8-10 reps
5
Chest Fly (Dumbbell)
3
15 reps
6
Pullover (Dumbbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-4 reps
4-6 reps
6-8 reps
8-10 reps
2
Bench Press (Wide Grip)
3
1
8-10 reps
10-12 reps
3
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-12 reps
12-15 reps
4
Dip (Bodyweight)
3
AMRAP
5
Pullover (Dumbbell)
3
15 reps
6
Chest Fly (Dumbbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-4 reps
4-6 reps
6-8 reps
8-10 reps
2
Bench Press (Wide Grip)
3
1
8-10 reps
10-12 reps
3
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-12 reps
12-15 reps
4
Dip (Bodyweight)
3
AMRAP
5
Pullover (Dumbbell)
3
15 reps
6
Chest Fly (Dumbbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-4 reps
4-6 reps
6-8 reps
8-10 reps
2
Bench Press (Wide Grip)
3
1
8-10 reps
10-12 reps
3
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-12 reps
12-15 reps
4
Dip (Bodyweight)
3
AMRAP
5
Pullover (Dumbbell)
3
15 reps
6
Chest Fly (Dumbbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-4 reps
4-6 reps
6-8 reps
8-10 reps
2
Bench Press (Wide Grip)
3
1
8-10 reps
10-12 reps
3
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-12 reps
12-15 reps
4
Dip (Bodyweight)
3
AMRAP
5
Pullover (Dumbbell)
3
15 reps
6
Chest Fly (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
2
Good Morning
3
8-10 reps
3
One Arm Bent Over Row
3
8-12 reps
4
Meadow Row
3
8-12 reps
5
Pull-Up (Bodyweight)
1
AMRAP
6
Chin-Up (Bodyweight)
1
AMRAP
7
Wide Grip Pull-Up
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
2
Good Morning
3
8-10 reps
3
One Arm Bent Over Row
3
8-12 reps
4
Meadow Row
3
8-12 reps
5
Pull-Up (Bodyweight)
1
AMRAP
6
Chin-Up (Bodyweight)
1
AMRAP
7
Wide Grip Pull-Up
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
2
Good Morning
3
8-10 reps
3
One Arm Bent Over Row
3
8-12 reps
4
Meadow Row
3
8-12 reps
5
Pull-Up (Bodyweight)
1
AMRAP
6
Chin-Up (Bodyweight)
1
AMRAP
7
Wide Grip Pull-Up
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
2
Good Morning
3
8-10 reps
3
One Arm Bent Over Row
3
8-12 reps
4
Meadow Row
3
8-12 reps
5
Pull-Up (Bodyweight)
1
AMRAP
6
Chin-Up (Bodyweight)
1
AMRAP
7
Wide Grip Pull-Up
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-10 reps
2
Barbell Row
3
8-12 reps
3
Meadow Row
3
1
8-12 reps
12-15 reps
4
One Arm Bent Over Row
3
8-12 reps
5
Pull-Up (Bodyweight)
1
AMRAP
6
Chin-Up (Bodyweight)
1
AMRAP
7
Wide Grip Pull-Up
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-10 reps
2
Barbell Row
3
8-12 reps
3
Meadow Row
3
1
8-12 reps
12-15 reps
4
One Arm Bent Over Row
3
8-12 reps
5
Pull-Up (Bodyweight)
1
AMRAP
6
Chin-Up (Bodyweight)
1
AMRAP
7
Wide Grip Pull-Up
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-10 reps
2
Barbell Row
3
8-12 reps
3
Meadow Row
3
1
8-12 reps
12-15 reps
4
One Arm Bent Over Row
3
8-12 reps
5
Pull-Up (Bodyweight)
1
AMRAP
6
Chin-Up (Bodyweight)
1
AMRAP
7
Wide Grip Pull-Up
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-10 reps
2
Barbell Row
3
8-12 reps
3
Meadow Row
3
1
8-12 reps
12-15 reps
4
One Arm Bent Over Row
3
8-12 reps
5
Pull-Up (Bodyweight)
1
AMRAP
6
Chin-Up (Bodyweight)
1
AMRAP
7
Wide Grip Pull-Up
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
1
8-12 reps
12-15 reps
2
One Arm Bent Over Row
3
1
8-12 reps
12-15 reps
3
Barbell Row
3
8-12 reps
4
Good Morning
3
8-10 reps
5
Pull-Up (Bodyweight)
1
AMRAP
6
Chin-Up (Bodyweight)
1
AMRAP
7
Wide Grip Pull-Up
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
1
8-12 reps
12-15 reps
2
One Arm Bent Over Row
3
1
8-12 reps
12-15 reps
3
Barbell Row
3
8-12 reps
4
Good Morning
3
8-10 reps
5
Pull-Up (Bodyweight)
1
AMRAP
6
Chin-Up (Bodyweight)
1
AMRAP
7
Wide Grip Pull-Up
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
1
8-12 reps
12-15 reps
2
One Arm Bent Over Row
3
1
8-12 reps
12-15 reps
3
Barbell Row
3
8-12 reps
4
Good Morning
3
8-10 reps
5
Pull-Up (Bodyweight)
1
AMRAP
6
Chin-Up (Bodyweight)
1
AMRAP
7
Wide Grip Pull-Up
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
1
8-12 reps
12-15 reps
2
One Arm Bent Over Row
3
1
8-12 reps
12-15 reps
3
Barbell Row
3
8-12 reps
4
Good Morning
3
8-10 reps
5
Pull-Up (Bodyweight)
1
AMRAP
6
Chin-Up (Bodyweight)
1
AMRAP
7
Wide Grip Pull-Up
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
2
Leg Extension
3
8 reps
3
Squat (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
4
Front Squat (Barbell)
3
6-8 reps
5
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
2
Leg Extension
3
8 reps
3
Squat (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
4
Front Squat (Barbell)
3
6-8 reps
5
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
2
Leg Extension
3
8 reps
3
Squat (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
4
Front Squat (Barbell)
3
6-8 reps
5
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
2
Leg Extension
3
8 reps
3
Squat (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
4
Front Squat (Barbell)
3
6-8 reps
5
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
2
Leg Extension
3
8 reps
3
Front Squat (Barbell)
3
6-8 reps
4
Squat (Barbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
5
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
2
Leg Extension
3
8 reps
3
Front Squat (Barbell)
3
6-8 reps
4
Squat (Barbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
5
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
2
Leg Extension
3
8 reps
3
Front Squat (Barbell)
3
6-8 reps
4
Squat (Barbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
5
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
2
Leg Extension
3
8 reps
3
Front Squat (Barbell)
3
6-8 reps
4
Squat (Barbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
5
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
2
Front Squat (Barbell)
3
1
6-8 reps
8-10 reps
3
Leg Extension
3
8 reps
4
Squat (Barbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
5
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
2
Front Squat (Barbell)
3
1
6-8 reps
8-10 reps
3
Leg Extension
3
8 reps
4
Squat (Barbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
5
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
2
Front Squat (Barbell)
3
1
6-8 reps
8-10 reps
3
Leg Extension
3
8 reps
4
Squat (Barbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
5
Standing Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
2
Front Squat (Barbell)
3
1
6-8 reps
8-10 reps
3
Leg Extension
3
8 reps
4
Squat (Barbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
5
Standing Calf Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
20-30 reps
2
Military Press (Barbell)
1
1
1
1
3-4 reps
4-6 reps
6-8 reps
8-10 reps
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
4
Shrug (Barbell)
4
10 reps
5
Y Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
20-30 reps
2
Military Press (Barbell)
1
1
1
1
3-4 reps
4-6 reps
6-8 reps
8-10 reps
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
4
Shrug (Barbell)
4
10 reps
5
Y Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
20-30 reps
2
Military Press (Barbell)
1
1
1
1
3-4 reps
4-6 reps
6-8 reps
8-10 reps
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
4
Shrug (Barbell)
4
10 reps
5
Y Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
20-30 reps
2
Military Press (Barbell)
1
1
1
1
3-4 reps
4-6 reps
6-8 reps
8-10 reps
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
4
Shrug (Barbell)
4
10 reps
5
Y Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
3-4 reps
4-6 reps
6-8 reps
8-10 reps
10-12 reps
2
Rear Delt Fly (Dumbbell)
3
20-30 reps
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
4
Y Raise
3
15 reps
5
Shrug (Barbell)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
3-4 reps
4-6 reps
6-8 reps
8-10 reps
10-12 reps
2
Rear Delt Fly (Dumbbell)
3
20-30 reps
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
4
Y Raise
3
15 reps
5
Shrug (Barbell)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
3-4 reps
4-6 reps
6-8 reps
8-10 reps
10-12 reps
2
Rear Delt Fly (Dumbbell)
3
20-30 reps
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
4
Y Raise
3
15 reps
5
Shrug (Barbell)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
3-4 reps
4-6 reps
6-8 reps
8-10 reps
10-12 reps
2
Rear Delt Fly (Dumbbell)
3
20-30 reps
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
4
Y Raise
3
15 reps
5
Shrug (Barbell)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
20-30 reps
2
Military Press (Barbell)
1
1
1
1
1
3-4 reps
4-6 reps
6-8 reps
8-10 reps
10-12 reps
3
Shrug (Barbell)
4
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
5
Y Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
20-30 reps
2
Military Press (Barbell)
1
1
1
1
1
3-4 reps
4-6 reps
6-8 reps
8-10 reps
10-12 reps
3
Shrug (Barbell)
4
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
5
Y Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
20-30 reps
2
Military Press (Barbell)
1
1
1
1
1
3-4 reps
4-6 reps
6-8 reps
8-10 reps
10-12 reps
3
Shrug (Barbell)
4
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
5
Y Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
20-30 reps
2
Military Press (Barbell)
1
1
1
1
1
3-4 reps
4-6 reps
6-8 reps
8-10 reps
10-12 reps
3
Shrug (Barbell)
4
10 reps
4
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
5
Y Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
12-15 reps
2
French Press
3
8-12 reps
3
Hammer Curl
3
12-15 reps
4
Bicep Curl (Barbell)
4
10-15 reps
5
Preacher Curl (Barbell)
4
10-15 reps
6A
Wrist Curls
3
10-15 reps
6B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
12-15 reps
2
French Press
3
8-12 reps
3
Hammer Curl
3
12-15 reps
4
Bicep Curl (Barbell)
4
10-15 reps
5
Preacher Curl (Barbell)
4
10-15 reps
6A
Wrist Curls
3
10-15 reps
6B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
12-15 reps
2
French Press
3
8-12 reps
3
Hammer Curl
3
12-15 reps
4
Bicep Curl (Barbell)
4
10-15 reps
5
Preacher Curl (Barbell)
4
10-15 reps
6A
Wrist Curls
3
10-15 reps
6B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
12-15 reps
2
French Press
3
8-12 reps
3
Hammer Curl
3
12-15 reps
4
Bicep Curl (Barbell)
4
10-15 reps
5
Preacher Curl (Barbell)
4
10-15 reps
6A
Wrist Curls
3
10-15 reps
6B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
French Press
3
8-12 reps
2
Hammer Curl
3
12-15 reps
3
JM Press
3
1
12-15 reps
15-20 reps
4
Bicep Curl (Barbell)
4
10-15 reps
5
Preacher Curl (Barbell)
4
10-15 reps
6A
Wrist Curls
4
10-15 reps
6B
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
French Press
3
8-12 reps
2
Hammer Curl
3
12-15 reps
3
JM Press
3
1
12-15 reps
15-20 reps
4
Bicep Curl (Barbell)
4
10-15 reps
5
Preacher Curl (Barbell)
4
10-15 reps
6A
Wrist Curls
4
10-15 reps
6B
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
French Press
3
8-12 reps
2
Hammer Curl
3
12-15 reps
3
JM Press
3
1
12-15 reps
15-20 reps
4
Bicep Curl (Barbell)
4
10-15 reps
5
Preacher Curl (Barbell)
4
10-15 reps
6A
Wrist Curls
4
10-15 reps
6B
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
French Press
3
8-12 reps
2
Hammer Curl
3
12-15 reps
3
JM Press
3
1
12-15 reps
15-20 reps
4
Bicep Curl (Barbell)
4
10-15 reps
5
Preacher Curl (Barbell)
4
10-15 reps
6A
Wrist Curls
4
10-15 reps
6B
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-15 reps
2
Preacher Curl (Barbell)
4
10-15 reps
3
Hammer Curl
3
12-15 reps
4
French Press
3
8-12 reps
5
JM Press
3
1
12-15 reps
15-20 reps
6A
Wrist Curls
5
10-15 reps
6B
Reverse Wrist Curl (Dumbbell)
5
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-15 reps
2
Preacher Curl (Barbell)
4
10-15 reps
3
Hammer Curl
3
12-15 reps
4
French Press
3
8-12 reps
5
JM Press
3
1
12-15 reps
15-20 reps
6A
Wrist Curls
5
10-15 reps
6B
Reverse Wrist Curl (Dumbbell)
5
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-15 reps
2
Preacher Curl (Barbell)
4
10-15 reps
3
Hammer Curl
3
12-15 reps
4
French Press
3
8-12 reps
5
JM Press
3
1
12-15 reps
15-20 reps
6A
Wrist Curls
5
10-15 reps
6B
Reverse Wrist Curl (Dumbbell)
5
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-15 reps
2
Preacher Curl (Barbell)
4
10-15 reps
3
Hammer Curl
3
12-15 reps
4
French Press
3
8-12 reps
5
JM Press
3
1
12-15 reps
15-20 reps
6A
Wrist Curls
5
10-15 reps
6B
Reverse Wrist Curl (Dumbbell)
5
10-15 reps
Week 1
1 / 12 Weeks
Day 5
1
JM Press
3 Sets
12-15 Reps
2
French Press
3 Sets
8-12 Reps
3
Hammer Curl
3 Sets
12-15 Reps
4
Bicep Curl (Barbell)
4 Sets
10-15 Reps
5
Preacher Curl (Barbell)
4 Sets
10-15 Reps
6A
Wrist Curls
3 Sets
10-15 Reps
6B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
Day 4
1
Rear Delt Fly (Dumbbell)
3 Sets
20-30 Reps
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3-4 Reps
4-6 Reps
6-8 Reps
8-10 Reps
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-10 Reps
4
Shrug (Barbell)
4 Sets
10 Reps
5
Y Raise
3 Sets
15 Reps
Day 2
1
Barbell Row
3 Sets
8-12 Reps
2
Good Morning
3 Sets
8-10 Reps
3
One Arm Bent Over Row
3 Sets
8-12 Reps
4
Meadow Row
3 Sets
8-12 Reps
5
Pull-Up (Bodyweight)
1 Set
AMRAP
6
Chin-Up (Bodyweight)
1 Set
AMRAP
7
Wide Grip Pull-Up
1 Set
AMRAP
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3-4 Reps
4-6 Reps
6-8 Reps
8-10 Reps
2
Incline Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
10-15 Reps
3
Bench Press (Wide Grip)
3 Sets
8-10 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Pullover (Dumbbell)
3 Sets
15 Reps
6
Chest Fly (Dumbbell)
3 Sets
15 Reps
Day 3
1
Lying Leg Curl
3 Sets
8 Reps
2
Leg Extension
3 Sets
8 Reps
3
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
4
Front Squat (Barbell)
3 Sets
6-8 Reps
5
Standing Calf Raise
3 Sets
15 Reps
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Colby MooreAge 26, Man
3 months ago
10 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Good