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Red Dead Bodybuilding Program
by Colby Moore
4 athletes joined
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
Intermediate
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Apr 30, 2024 07:54
Last Edited
Jun 05, 2024 09:40
down_app
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
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 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 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
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 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 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 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 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
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 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 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 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
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 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 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 2
1
Good Morning
3 Sets
8-10 Reps
2
Barbell Row
3 Sets
8-12 Reps
3
Meadow Row
3 Sets
1 Set
8-12 Reps
12-15 Reps
4
One Arm Bent Over 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 3
1
Lying Leg Curl
3 Sets
8 Reps
2
Leg Extension
3 Sets
8 Reps
3
Front Squat (Barbell)
3 Sets
6-8 Reps
4
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
12-15 Reps
5
Standing Calf Raise
3 Sets
15 Reps
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3-4 Reps
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
2
Rear Delt Fly (Dumbbell)
3 Sets
20-30 Reps
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-10 Reps
4
Y Raise
3 Sets
15 Reps
5
Shrug (Barbell)
4 Sets
10 Reps
Day 5
1
French Press
3 Sets
8-12 Reps
2
Hammer Curl
3 Sets
12-15 Reps
3
JM Press
3 Sets
1 Set
12-15 Reps
15-20 Reps
4
Bicep Curl (Barbell)
4 Sets
10-15 Reps
5
Preacher Curl (Barbell)
4 Sets
10-15 Reps
6A
Wrist Curls
4 Sets
10-15 Reps
6B
Reverse Wrist Curl (Dumbbell)
4 Sets
10-15 Reps
Day 1
1
Dip (Bodyweight)
3 Sets
AMRAP
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3-4 Reps
4-6 Reps
6-8 Reps
8-10 Reps
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-12 Reps
12-15 Reps
4
Bench Press (Wide Grip)
3 Sets
8-10 Reps
5
Chest Fly (Dumbbell)
3 Sets
15 Reps
6
Pullover (Dumbbell)
3 Sets
15 Reps
Day 2
1
Good Morning
3 Sets
8-10 Reps
2
Barbell Row
3 Sets
8-12 Reps
3
Meadow Row
3 Sets
1 Set
8-12 Reps
12-15 Reps
4
One Arm Bent Over 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 3
1
Lying Leg Curl
3 Sets
8 Reps
2
Leg Extension
3 Sets
8 Reps
3
Front Squat (Barbell)
3 Sets
6-8 Reps
4
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
12-15 Reps
5
Standing Calf Raise
3 Sets
15 Reps
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3-4 Reps
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
2
Rear Delt Fly (Dumbbell)
3 Sets
20-30 Reps
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-10 Reps
4
Y Raise
3 Sets
15 Reps
5
Shrug (Barbell)
4 Sets
10 Reps
Day 5
1
French Press
3 Sets
8-12 Reps
2
Hammer Curl
3 Sets
12-15 Reps
3
JM Press
3 Sets
1 Set
12-15 Reps
15-20 Reps
4
Bicep Curl (Barbell)
4 Sets
10-15 Reps
5
Preacher Curl (Barbell)
4 Sets
10-15 Reps
6A
Wrist Curls
4 Sets
10-15 Reps
6B
Reverse Wrist Curl (Dumbbell)
4 Sets
10-15 Reps
Day 1
1
Dip (Bodyweight)
3 Sets
AMRAP
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3-4 Reps
4-6 Reps
6-8 Reps
8-10 Reps
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-12 Reps
12-15 Reps
4
Bench Press (Wide Grip)
3 Sets
8-10 Reps
5
Chest Fly (Dumbbell)
3 Sets
15 Reps
6
Pullover (Dumbbell)
3 Sets
15 Reps
Day 2
1
Good Morning
3 Sets
8-10 Reps
2
Barbell Row
3 Sets
8-12 Reps
3
Meadow Row
3 Sets
1 Set
8-12 Reps
12-15 Reps
4
One Arm Bent Over 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 3
1
Lying Leg Curl
3 Sets
8 Reps
2
Leg Extension
3 Sets
8 Reps
3
Front Squat (Barbell)
3 Sets
6-8 Reps
4
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
12-15 Reps
5
Standing Calf Raise
3 Sets
15 Reps
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3-4 Reps
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
2
Rear Delt Fly (Dumbbell)
3 Sets
20-30 Reps
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-10 Reps
4
Y Raise
3 Sets
15 Reps
5
Shrug (Barbell)
4 Sets
10 Reps
Day 5
1
French Press
3 Sets
8-12 Reps
2
Hammer Curl
3 Sets
12-15 Reps
3
JM Press
3 Sets
1 Set
12-15 Reps
15-20 Reps
4
Bicep Curl (Barbell)
4 Sets
10-15 Reps
5
Preacher Curl (Barbell)
4 Sets
10-15 Reps
6A
Wrist Curls
4 Sets
10-15 Reps
6B
Reverse Wrist Curl (Dumbbell)
4 Sets
10-15 Reps
Day 1
1
Dip (Bodyweight)
3 Sets
AMRAP
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3-4 Reps
4-6 Reps
6-8 Reps
8-10 Reps
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-12 Reps
12-15 Reps
4
Bench Press (Wide Grip)
3 Sets
8-10 Reps
5
Chest Fly (Dumbbell)
3 Sets
15 Reps
6
Pullover (Dumbbell)
3 Sets
15 Reps
Day 1
1
Dip (Bodyweight)
3 Sets
AMRAP
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3-4 Reps
4-6 Reps
6-8 Reps
8-10 Reps
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-12 Reps
12-15 Reps
4
Bench Press (Wide Grip)
3 Sets
8-10 Reps
5
Chest Fly (Dumbbell)
3 Sets
15 Reps
6
Pullover (Dumbbell)
3 Sets
15 Reps
Day 2
1
Good Morning
3 Sets
8-10 Reps
2
Barbell Row
3 Sets
8-12 Reps
3
Meadow Row
3 Sets
1 Set
8-12 Reps
12-15 Reps
4
One Arm Bent Over 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 3
1
Lying Leg Curl
3 Sets
8 Reps
2
Leg Extension
3 Sets
8 Reps
3
Front Squat (Barbell)
3 Sets
6-8 Reps
4
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
12-15 Reps
5
Standing Calf Raise
3 Sets
15 Reps
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3-4 Reps
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
2
Rear Delt Fly (Dumbbell)
3 Sets
20-30 Reps
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-10 Reps
4
Y Raise
3 Sets
15 Reps
5
Shrug (Barbell)
4 Sets
10 Reps
Day 5
1
French Press
3 Sets
8-12 Reps
2
Hammer Curl
3 Sets
12-15 Reps
3
JM Press
3 Sets
1 Set
12-15 Reps
15-20 Reps
4
Bicep Curl (Barbell)
4 Sets
10-15 Reps
5
Preacher Curl (Barbell)
4 Sets
10-15 Reps
6A
Wrist Curls
4 Sets
10-15 Reps
6B
Reverse Wrist Curl (Dumbbell)
4 Sets
10-15 Reps
Day 2
1
Meadow Row
3 Sets
1 Set
8-12 Reps
12-15 Reps
2
One Arm Bent Over Row
3 Sets
1 Set
8-12 Reps
12-15 Reps
3
Barbell Row
3 Sets
8-12 Reps
4
Good Morning
3 Sets
8-10 Reps
5
Pull-Up (Bodyweight)
1 Set
AMRAP
6
Chin-Up (Bodyweight)
1 Set
AMRAP
7
Wide Grip Pull-Up
1 Set
AMRAP
Day 3
1
Lying Leg Curl
3 Sets
8 Reps
2
Front Squat (Barbell)
3 Sets
1 Set
6-8 Reps
8-10 Reps
3
Leg Extension
3 Sets
8 Reps
4
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
12-15 Reps
5
Standing Calf Raise
3 Sets
15 Reps
Day 4
1
Rear Delt Fly (Dumbbell)
4 Sets
20-30 Reps
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3-4 Reps
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
3
Shrug (Barbell)
4 Sets
10 Reps
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-10 Reps
5
Y Raise
3 Sets
15 Reps
Day 5
1
Bicep Curl (Barbell)
4 Sets
10-15 Reps
2
Preacher Curl (Barbell)
4 Sets
10-15 Reps
3
Hammer Curl
3 Sets
12-15 Reps
4
French Press
3 Sets
8-12 Reps
5
JM Press
3 Sets
1 Set
12-15 Reps
15-20 Reps
6A
Wrist Curls
5 Sets
10-15 Reps
6B
Reverse Wrist Curl (Dumbbell)
5 Sets
10-15 Reps
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
Bench Press (Wide Grip)
3 Sets
1 Set
8-10 Reps
10-12 Reps
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-12 Reps
12-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Pullover (Dumbbell)
3 Sets
15 Reps
6
Chest Fly (Dumbbell)
3 Sets
15 Reps
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
Bench Press (Wide Grip)
3 Sets
1 Set
8-10 Reps
10-12 Reps
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-12 Reps
12-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Pullover (Dumbbell)
3 Sets
15 Reps
6
Chest Fly (Dumbbell)
3 Sets
15 Reps
Day 2
1
Meadow Row
3 Sets
1 Set
8-12 Reps
12-15 Reps
2
One Arm Bent Over Row
3 Sets
1 Set
8-12 Reps
12-15 Reps
3
Barbell Row
3 Sets
8-12 Reps
4
Good Morning
3 Sets
8-10 Reps
5
Pull-Up (Bodyweight)
1 Set
AMRAP
6
Chin-Up (Bodyweight)
1 Set
AMRAP
7
Wide Grip Pull-Up
1 Set
AMRAP
Day 3
1
Lying Leg Curl
3 Sets
8 Reps
2
Front Squat (Barbell)
3 Sets
1 Set
6-8 Reps
8-10 Reps
3
Leg Extension
3 Sets
8 Reps
4
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
12-15 Reps
5
Standing Calf Raise
3 Sets
15 Reps
Day 4
1
Rear Delt Fly (Dumbbell)
4 Sets
20-30 Reps
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3-4 Reps
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
3
Shrug (Barbell)
4 Sets
10 Reps
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-10 Reps
5
Y Raise
3 Sets
15 Reps
Day 5
1
Bicep Curl (Barbell)
4 Sets
10-15 Reps
2
Preacher Curl (Barbell)
4 Sets
10-15 Reps
3
Hammer Curl
3 Sets
12-15 Reps
4
French Press
3 Sets
8-12 Reps
5
JM Press
3 Sets
1 Set
12-15 Reps
15-20 Reps
6A
Wrist Curls
5 Sets
10-15 Reps
6B
Reverse Wrist Curl (Dumbbell)
5 Sets
10-15 Reps
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
Bench Press (Wide Grip)
3 Sets
1 Set
8-10 Reps
10-12 Reps
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-12 Reps
12-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Pullover (Dumbbell)
3 Sets
15 Reps
6
Chest Fly (Dumbbell)
3 Sets
15 Reps
Day 2
1
Meadow Row
3 Sets
1 Set
8-12 Reps
12-15 Reps
2
One Arm Bent Over Row
3 Sets
1 Set
8-12 Reps
12-15 Reps
3
Barbell Row
3 Sets
8-12 Reps
4
Good Morning
3 Sets
8-10 Reps
5
Pull-Up (Bodyweight)
1 Set
AMRAP
6
Chin-Up (Bodyweight)
1 Set
AMRAP
7
Wide Grip Pull-Up
1 Set
AMRAP
Day 3
1
Lying Leg Curl
3 Sets
8 Reps
2
Front Squat (Barbell)
3 Sets
1 Set
6-8 Reps
8-10 Reps
3
Leg Extension
3 Sets
8 Reps
4
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
12-15 Reps
5
Standing Calf Raise
3 Sets
15 Reps
Day 4
1
Rear Delt Fly (Dumbbell)
4 Sets
20-30 Reps
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3-4 Reps
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
3
Shrug (Barbell)
4 Sets
10 Reps
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-10 Reps
5
Y Raise
3 Sets
15 Reps
Day 5
1
Bicep Curl (Barbell)
4 Sets
10-15 Reps
2
Preacher Curl (Barbell)
4 Sets
10-15 Reps
3
Hammer Curl
3 Sets
12-15 Reps
4
French Press
3 Sets
8-12 Reps
5
JM Press
3 Sets
1 Set
12-15 Reps
15-20 Reps
6A
Wrist Curls
5 Sets
10-15 Reps
6B
Reverse Wrist Curl (Dumbbell)
5 Sets
10-15 Reps
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
Bench Press (Wide Grip)
3 Sets
1 Set
8-10 Reps
10-12 Reps
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-12 Reps
12-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Pullover (Dumbbell)
3 Sets
15 Reps
6
Chest Fly (Dumbbell)
3 Sets
15 Reps
Day 2
1
Meadow Row
3 Sets
1 Set
8-12 Reps
12-15 Reps
2
One Arm Bent Over Row
3 Sets
1 Set
8-12 Reps
12-15 Reps
3
Barbell Row
3 Sets
8-12 Reps
4
Good Morning
3 Sets
8-10 Reps
5
Pull-Up (Bodyweight)
1 Set
AMRAP
6
Chin-Up (Bodyweight)
1 Set
AMRAP
7
Wide Grip Pull-Up
1 Set
AMRAP
Day 3
1
Lying Leg Curl
3 Sets
8 Reps
2
Front Squat (Barbell)
3 Sets
1 Set
6-8 Reps
8-10 Reps
3
Leg Extension
3 Sets
8 Reps
4
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
12-15 Reps
5
Standing Calf Raise
3 Sets
15 Reps
Day 4
1
Rear Delt Fly (Dumbbell)
4 Sets
20-30 Reps
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3-4 Reps
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
3
Shrug (Barbell)
4 Sets
10 Reps
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-10 Reps
5
Y Raise
3 Sets
15 Reps
Day 5
1
Bicep Curl (Barbell)
4 Sets
10-15 Reps
2
Preacher Curl (Barbell)
4 Sets
10-15 Reps
3
Hammer Curl
3 Sets
12-15 Reps
4
French Press
3 Sets
8-12 Reps
5
JM Press
3 Sets
1 Set
12-15 Reps
15-20 Reps
6A
Wrist Curls
5 Sets
10-15 Reps
6B
Reverse Wrist Curl (Dumbbell)
5 Sets
10-15 Reps