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
- LevelAdvanced
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedApr 30, 2024 07:54
- Last EditedJun 18, 2025 10:13
Summary
Unleash your potential with the Red Dead Bodybuilding Program, a comprehensive 12-week journey designed for serious lifters. Committing to five days a week, you'll tackle a variety of targeted workouts that focus on building strength and muscle definition, particularly in your arms and shoulders. Each session is packed with effective exercises like the JM Press, Hammer Curl, and Military Press, ensuring you maximize your gains. Whether you're looking to sculpt your physique or increase your lifting capacity, this program will guide you every step of the way. Get ready to transform your workouts and achieve the results you've always wanted!
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4.8 Stars with 10, 000+ Ratings
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ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
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 Press3 Sets
12-15 Reps
-
2
French Press3 Sets
8-12 Reps
-
3
Hammer Curl3 Sets
12-15 Reps
-
4
Bicep Curl (Barbell)4 Sets
10-15 Reps
-
5
Preacher Curl (Barbell)4 Sets
10-15 Reps
-
6A
Wrist Curls3 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 Raise3 Sets
15 Reps
-
Day 2
1
Barbell Row3 Sets
8-12 Reps
-
2
Good Morning3 Sets
8-10 Reps
-
3
One Arm Bent Over Row3 Sets
8-12 Reps
-
4
Meadow Row3 Sets
8-12 Reps
-
5
Pull-Up (Bodyweight)1 Set
AMRAP
-
6
Chin-Up (Bodyweight)1 Set
AMRAP
-
7
Wide Grip Pull-Up1 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 Curl3 Sets
8 Reps
-
2
Leg Extension3 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 Raise3 Sets
15 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Colby MooreAge 26, Man
a year ago
10 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Good