logo
BoostcampPNG

Sculpt By Science 5 Day Training Split

by Katleho M.
51 athletes joined

Program Description

It is easy to lose fat by using diet alone, but nearly impossible to build muscle without weight training. Weight training is paramount to building muscle and improving body composition. This program has been built in a way that the overall volume and intensity is there to drive muscle protein synthesis, build muscle, and allow your body to recover which is equally important. The program is a 5-day program split into upper body, lower body , Push A(chest,shoulders,triceps), Pull (back and biceps) and legs.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 07, 2024 09:28
  • Last Edited
    Sep 11, 2024 08:50
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Lat Pulldown
4
10 reps
4A
Front Raise
4
10 reps
5A
Lateral Raise (Dumbbell)
4
10 reps
6
Seated Row (Cable)
4
10 reps
7
Face Pull
4
10 reps
8
Overhead Tricep Extension (Cable)
4
12 reps
9
Tricep Rope Push Down (Cable)
4
10 reps
10
Bicep Curl (Cable)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Lat Pulldown
4
10 reps
4A
Front Raise
4
10 reps
5A
Lateral Raise (Dumbbell)
4
10 reps
6
Seated Row (Cable)
4
10 reps
7
Face Pull
4
10 reps
8
Overhead Tricep Extension (Cable)
4
12 reps
9
Tricep Rope Push Down (Cable)
4
10 reps
10
Bicep Curl (EZ Bar)
4
10 reps
11
Bicep Curl (Cable)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Lat Pulldown
4
10 reps
4A
Front Raise
4
10 reps
5A
Lateral Raise (Dumbbell)
4
10 reps
6
Seated Row (Cable)
4
10 reps
7
Face Pull
4
10 reps
8
Overhead Tricep Extension (Cable)
4
12 reps
9
Tricep Rope Push Down (Cable)
4
10 reps
10
Bicep Curl (EZ Bar)
4
10 reps
11
Bicep Curl (Cable)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Lat Pulldown
4
10 reps
4A
Front Raise
4
10 reps
5A
Lateral Raise (Dumbbell)
4
10 reps
6
Seated Row (Cable)
4
10 reps
7
Face Pull
4
10 reps
8
Overhead Tricep Extension (Cable)
4
12 reps
9
Tricep Rope Push Down (Cable)
4
10 reps
10
Bicep Curl (EZ Bar)
4
10 reps
11
Bicep Curl (Cable)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Lat Pulldown
4
10 reps
4A
Front Raise
4
10 reps
5A
Lateral Raise (Dumbbell)
4
10 reps
6
Seated Row (Cable)
4
10 reps
7
Face Pull
4
10 reps
8
Overhead Tricep Extension (Cable)
4
12 reps
9
Tricep Rope Push Down (Cable)
4
10 reps
10
Bicep Curl (EZ Bar)
4
10 reps
11
Bicep Curl (Cable)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Lat Pulldown
4
10 reps
4A
Front Raise
4
10 reps
5A
Lateral Raise (Dumbbell)
4
10 reps
6
Seated Row (Cable)
4
10 reps
7
Face Pull
4
10 reps
8
Overhead Tricep Extension (Cable)
4
12 reps
9
Tricep Rope Push Down (Cable)
4
10 reps
10
Bicep Curl (EZ Bar)
4
10 reps
11
Bicep Curl (Cable)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Lat Pulldown
4
10 reps
4A
Front Raise
4
10 reps
5A
Lateral Raise (Dumbbell)
4
10 reps
6
Seated Row (Cable)
4
10 reps
7
Face Pull
4
10 reps
8
Overhead Tricep Extension (Cable)
4
12 reps
9
Tricep Rope Push Down (Cable)
4
10 reps
10
Bicep Curl (EZ Bar)
4
10 reps
11
Bicep Curl (Cable)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Lat Pulldown
4
10 reps
4A
Front Raise
4
10 reps
5A
Lateral Raise (Dumbbell)
4
10 reps
6
Seated Row (Cable)
4
10 reps
7
Face Pull
4
10 reps
8
Overhead Tricep Extension (Cable)
4
12 reps
9
Tricep Rope Push Down (Cable)
4
10 reps
10
Bicep Curl (EZ Bar)
4
10 reps
11
Bicep Curl (Cable)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Lat Pulldown
4
10 reps
4A
Front Raise
4
10 reps
5A
Lateral Raise (Dumbbell)
4
10 reps
6
Seated Row (Cable)
4
10 reps
7
Face Pull
4
10 reps
8
Overhead Tricep Extension (Cable)
4
12 reps
9
Tricep Rope Push Down (Cable)
4
10 reps
10
Bicep Curl (EZ Bar)
4
10 reps
11
Bicep Curl (Cable)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Lat Pulldown
4
10 reps
4A
Front Raise
4
10 reps
5A
Lateral Raise (Dumbbell)
4
10 reps
6
Seated Row (Cable)
4
10 reps
7
Face Pull
4
10 reps
8
Overhead Tricep Extension (Cable)
4
12 reps
9
Tricep Rope Push Down (Cable)
4
10 reps
10
Bicep Curl (EZ Bar)
4
10 reps
11
Bicep Curl (Cable)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Lat Pulldown
4
10 reps
4A
Front Raise
4
10 reps
5A
Lateral Raise (Dumbbell)
4
10 reps
6
Seated Row (Cable)
4
10 reps
7
Face Pull
4
10 reps
8
Overhead Tricep Extension (Cable)
4
12 reps
9
Tricep Rope Push Down (Cable)
4
10 reps
10
Bicep Curl (EZ Bar)
4
10 reps
11
Bicep Curl (Cable)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Lat Pulldown
4
10 reps
4A
Front Raise
4
10 reps
5A
Lateral Raise (Dumbbell)
4
10 reps
6
Seated Row (Cable)
4
10 reps
7
Face Pull
4
10 reps
8
Overhead Tricep Extension (Cable)
4
12 reps
9
Tricep Rope Push Down (Cable)
4
10 reps
10
Bicep Curl (EZ Bar)
4
10 reps
11
Bicep Curl (Cable)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2A
Goblet Squat
4
10 reps
3A
Stiff Leg Deadlift
4
10 reps
4A
Leg Extension
4
8 reps
5A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
6A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
7
Seated Calf Raise
4
12 reps
8
Cable Woodchopper
1
3
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2A
Goblet Squat
4
10 reps
3A
Stiff Leg Deadlift
4
10 reps
4A
Leg Extension
4
8 reps
5A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
6A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
7
Seated Calf Raise
4
12 reps
8
Cable Woodchopper
1
3
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2A
Goblet Squat
4
10 reps
3A
Stiff Leg Deadlift
4
10 reps
4A
Leg Extension
4
8 reps
5A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
6A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
7
Seated Calf Raise
4
12 reps
8
Cable Woodchopper
1
3
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2A
Goblet Squat
4
10 reps
3A
Stiff Leg Deadlift
4
10 reps
4A
Leg Extension
4
8 reps
5A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
6A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
7
Seated Calf Raise
4
12 reps
8
Cable Woodchopper
1
3
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2A
Goblet Squat
4
10 reps
3A
Stiff Leg Deadlift
4
10 reps
4A
Leg Extension
4
8 reps
5A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
6A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
7
Seated Calf Raise
4
12 reps
8
Cable Woodchopper
1
3
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2A
Goblet Squat
4
10 reps
3A
Stiff Leg Deadlift
4
10 reps
4A
Leg Extension
4
8 reps
5A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
6A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
7
Seated Calf Raise
4
12 reps
8
Cable Woodchopper
1
3
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2A
Goblet Squat
4
10 reps
3A
Stiff Leg Deadlift
4
10 reps
4A
Leg Extension
4
8 reps
5A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
6A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
7
Seated Calf Raise
4
12 reps
8
Cable Woodchopper
1
3
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2A
Goblet Squat
4
10 reps
3A
Stiff Leg Deadlift
4
10 reps
4A
Leg Extension
4
8 reps
5A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
6A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
7
Seated Calf Raise
4
12 reps
8
Cable Woodchopper
1
3
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2A
Goblet Squat
4
10 reps
3A
Stiff Leg Deadlift
4
10 reps
4A
Leg Extension
4
8 reps
5A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
6A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
7
Seated Calf Raise
4
12 reps
8
Cable Woodchopper
1
3
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2A
Goblet Squat
4
10 reps
3A
Stiff Leg Deadlift
4
10 reps
4A
Leg Extension
4
8 reps
5A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
6A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
7
Seated Calf Raise
4
12 reps
8
Cable Woodchopper
1
3
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2A
Goblet Squat
4
10 reps
3A
Stiff Leg Deadlift
4
10 reps
4A
Leg Extension
4
8 reps
5A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
6A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
7
Seated Calf Raise
4
12 reps
8
Cable Woodchopper
1
3
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2A
Goblet Squat
4
10 reps
3A
Stiff Leg Deadlift
4
10 reps
4A
Leg Extension
4
8 reps
5A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
6A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
7
Seated Calf Raise
4
12 reps
8
Cable Woodchopper
1
3
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Incline Bench Press (Dumbbell)
4
10 reps
3
Pec Deck (Machine)
4
10 reps
4
Standing Shoulder Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
5
Tricep Kick Back
4
10 reps
6
Pullover (EZ Bar)
1
2
12 reps
10 reps
7
Abs Crunch (Weighted)
1
3
12 reps
10 reps
8
Cable Woodchopper
1
3
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Incline Bench Press (Dumbbell)
4
10 reps
3
Pec Deck (Machine)
4
10 reps
4
Standing Shoulder Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
5
Tricep Kick Back
4
10 reps
6
Pullover (EZ Bar)
1
2
12 reps
10 reps
7
Abs Crunch (Weighted)
1
3
12 reps
10 reps
8
Cable Woodchopper
1
3
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Incline Bench Press (Dumbbell)
4
10 reps
3
Pec Deck (Machine)
4
10 reps
4
Standing Shoulder Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
5
Tricep Kick Back
4
10 reps
6
Pullover (EZ Bar)
1
2
12 reps
10 reps
7
Abs Crunch (Weighted)
1
3
12 reps
10 reps
8
Cable Woodchopper
1
3
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Incline Bench Press (Dumbbell)
4
10 reps
3
Pec Deck (Machine)
4
10 reps
4
Standing Shoulder Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
5
Tricep Kick Back
4
10 reps
6
Pullover (EZ Bar)
1
2
12 reps
10 reps
7
Abs Crunch (Weighted)
1
3
12 reps
10 reps
8
Cable Woodchopper
1
3
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Incline Bench Press (Dumbbell)
4
10 reps
3
Pec Deck (Machine)
4
10 reps
4
Standing Shoulder Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
5
Tricep Kick Back
4
10 reps
6
Pullover (EZ Bar)
1
2
12 reps
10 reps
7
Abs Crunch (Weighted)
1
3
12 reps
10 reps
8
Cable Woodchopper
1
3
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Incline Bench Press (Dumbbell)
4
10 reps
3
Pec Deck (Machine)
4
10 reps
4
Standing Shoulder Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
5
Tricep Kick Back
4
10 reps
6
Pullover (EZ Bar)
1
2
12 reps
10 reps
7
Abs Crunch (Weighted)
1
3
12 reps
10 reps
8
Cable Woodchopper
1
3
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Incline Bench Press (Dumbbell)
4
10 reps
3
Pec Deck (Machine)
4
10 reps
4
Standing Shoulder Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
5
Tricep Kick Back
4
10 reps
6
Pullover (EZ Bar)
1
2
12 reps
10 reps
7
Abs Crunch (Weighted)
1
3
12 reps
10 reps
8
Cable Woodchopper
1
3
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Incline Bench Press (Dumbbell)
4
10 reps
3
Pec Deck (Machine)
4
10 reps
4
Standing Shoulder Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
5
Tricep Kick Back
4
10 reps
6
Pullover (EZ Bar)
1
2
12 reps
10 reps
7
Abs Crunch (Weighted)
1
3
12 reps
10 reps
8
Cable Woodchopper
1
3
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Incline Bench Press (Dumbbell)
4
10 reps
3
Pec Deck (Machine)
4
10 reps
4
Standing Shoulder Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
5
Tricep Kick Back
4
10 reps
6
Pullover (EZ Bar)
1
2
12 reps
10 reps
7
Abs Crunch (Weighted)
1
3
12 reps
10 reps
8
Cable Woodchopper
1
3
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Incline Bench Press (Dumbbell)
4
10 reps
3
Pec Deck (Machine)
4
10 reps
4
Standing Shoulder Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
5
Tricep Kick Back
4
10 reps
6
Pullover (EZ Bar)
1
2
12 reps
10 reps
7
Abs Crunch (Weighted)
1
3
12 reps
10 reps
8
Cable Woodchopper
1
3
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Incline Bench Press (Dumbbell)
4
10 reps
3
Pec Deck (Machine)
4
10 reps
4
Standing Shoulder Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
5
Tricep Kick Back
4
10 reps
6
Pullover (EZ Bar)
1
2
12 reps
10 reps
7
Abs Crunch (Weighted)
1
3
12 reps
10 reps
8
Cable Woodchopper
1
3
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Incline Bench Press (Dumbbell)
4
10 reps
3
Pec Deck (Machine)
4
10 reps
4
Standing Shoulder Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
5
Tricep Kick Back
4
10 reps
6
Pullover (EZ Bar)
1
2
12 reps
10 reps
7
Abs Crunch (Weighted)
1
3
12 reps
10 reps
8
Cable Woodchopper
1
3
12 reps
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Pendlay Row
4
10 reps
3
Wide Grip Lat Pulldown
4
10 reps
4
Tricep Rope Push Down (Cable)
4
10 reps
5A
Hammer Curl
4
10 reps
6A
Concentration Curl
4
10 reps
7A
Rope Crunches
1
3
12 reps
10 reps
8A
Cable Woodchopper
1
3
12 reps
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Pendlay Row
4
10 reps
3
Wide Grip Lat Pulldown
4
10 reps
4
Tricep Rope Push Down (Cable)
4
10 reps
5A
Hammer Curl
4
10 reps
6A
Concentration Curl
4
10 reps
7A
Rope Crunches
1
3
12 reps
10 reps
8A
Cable Woodchopper
1
3
12 reps
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Pendlay Row
4
10 reps
3
Wide Grip Lat Pulldown
4
10 reps
4
Tricep Rope Push Down (Cable)
4
10 reps
5A
Hammer Curl
4
10 reps
6A
Concentration Curl
4
10 reps
7A
Rope Crunches
1
3
12 reps
10 reps
8A
Cable Woodchopper
1
3
12 reps
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Pendlay Row
4
10 reps
3
Wide Grip Lat Pulldown
4
10 reps
4
Tricep Rope Push Down (Cable)
4
10 reps
5A
Hammer Curl
4
10 reps
6A
Concentration Curl
4
10 reps
7A
Rope Crunches
1
3
12 reps
10 reps
8A
Cable Woodchopper
1
3
12 reps
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Pendlay Row
4
10 reps
3
Wide Grip Lat Pulldown
4
10 reps
4
Tricep Rope Push Down (Cable)
4
10 reps
5A
Hammer Curl
4
10 reps
6A
Concentration Curl
4
10 reps
7A
Rope Crunches
1
3
12 reps
10 reps
8A
Cable Woodchopper
1
3
12 reps
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Pendlay Row
4
10 reps
3
Wide Grip Lat Pulldown
4
10 reps
4
Tricep Rope Push Down (Cable)
4
10 reps
5A
Hammer Curl
4
10 reps
6A
Concentration Curl
4
10 reps
7A
Rope Crunches
1
3
12 reps
10 reps
8A
Cable Woodchopper
1
3
12 reps
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Pendlay Row
4
10 reps
3
Wide Grip Lat Pulldown
4
10 reps
4
Tricep Rope Push Down (Cable)
4
10 reps
5A
Hammer Curl
4
10 reps
6A
Concentration Curl
4
10 reps
7A
Rope Crunches
1
3
12 reps
10 reps
8A
Cable Woodchopper
1
3
12 reps
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Pendlay Row
4
10 reps
3
Wide Grip Lat Pulldown
4
10 reps
4
Tricep Rope Push Down (Cable)
4
10 reps
5A
Hammer Curl
4
10 reps
6A
Concentration Curl
4
10 reps
7A
Rope Crunches
1
3
12 reps
10 reps
8A
Cable Woodchopper
1
3
12 reps
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Pendlay Row
4
10 reps
3
Wide Grip Lat Pulldown
4
10 reps
4
Tricep Rope Push Down (Cable)
4
10 reps
5A
Hammer Curl
4
10 reps
6A
Concentration Curl
4
10 reps
7A
Rope Crunches
1
3
12 reps
10 reps
8A
Cable Woodchopper
1
3
12 reps
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Pendlay Row
4
10 reps
3
Wide Grip Lat Pulldown
4
10 reps
4
Tricep Rope Push Down (Cable)
4
10 reps
5A
Hammer Curl
4
10 reps
6A
Concentration Curl
4
10 reps
7A
Rope Crunches
1
3
12 reps
10 reps
8A
Cable Woodchopper
1
3
12 reps
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Pendlay Row
4
10 reps
3
Wide Grip Lat Pulldown
4
10 reps
4
Tricep Rope Push Down (Cable)
4
10 reps
5A
Hammer Curl
4
10 reps
6A
Concentration Curl
4
10 reps
7A
Rope Crunches
1
3
12 reps
10 reps
8A
Cable Woodchopper
1
3
12 reps
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Pendlay Row
4
10 reps
3
Wide Grip Lat Pulldown
4
10 reps
4
Tricep Rope Push Down (Cable)
4
10 reps
5A
Hammer Curl
4
10 reps
6A
Concentration Curl
4
10 reps
7A
Rope Crunches
1
3
12 reps
10 reps
8A
Cable Woodchopper
1
3
12 reps
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Lunge (Barbell)
4
10 reps
3A
Walking Lunge (Dumbbell)
4
10 reps
4A
Leg Extension
4
15 reps
5A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
6A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
7
Standing Calf Raise
1
3
12 reps
10 reps
8
Lying Leg Raise
4
12 reps
9
Cable Woodchopper
1
3
12 reps
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Lunge (Barbell)
4
10 reps
3A
Walking Lunge (Dumbbell)
4
10 reps
4A
Leg Extension
4
15 reps
5A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
6A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
7
Standing Calf Raise
1
3
12 reps
10 reps
8
Lying Leg Raise
4
12 reps
9
Cable Woodchopper
1
3
12 reps
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Lunge (Barbell)
4
10 reps
3A
Walking Lunge (Dumbbell)
4
10 reps
4A
Leg Extension
4
15 reps
5A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
6A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
7
Standing Calf Raise
1
3
12 reps
10 reps
8
Lying Leg Raise
4
12 reps
9
Cable Woodchopper
1
3
12 reps
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Lunge (Barbell)
4
10 reps
3A
Walking Lunge (Dumbbell)
4
10 reps
4A
Leg Extension
4
15 reps
5A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
6A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
7
Standing Calf Raise
1
3
12 reps
10 reps
8
Lying Leg Raise
4
12 reps
9
Cable Woodchopper
1
3
12 reps
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Lunge (Barbell)
4
10 reps
3A
Walking Lunge (Dumbbell)
4
10 reps
4A
Leg Extension
4
15 reps
5A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
6A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
7
Standing Calf Raise
1
3
12 reps
10 reps
8
Lying Leg Raise
4
12 reps
9
Cable Woodchopper
1
3
12 reps
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Lunge (Barbell)
4
10 reps
3A
Walking Lunge (Dumbbell)
4
10 reps
4A
Leg Extension
4
15 reps
5A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
6A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
7
Standing Calf Raise
1
3
12 reps
10 reps
8
Lying Leg Raise
4
12 reps
9
Cable Woodchopper
1
3
12 reps
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Lunge (Barbell)
4
10 reps
3A
Walking Lunge (Dumbbell)
4
10 reps
4A
Leg Extension
4
15 reps
5A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
6A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
7
Standing Calf Raise
1
3
12 reps
10 reps
8
Lying Leg Raise
4
12 reps
9
Cable Woodchopper
1
3
12 reps
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Lunge (Barbell)
4
10 reps
3A
Walking Lunge (Dumbbell)
4
10 reps
4A
Leg Extension
4
15 reps
5A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
6A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
7
Standing Calf Raise
1
3
12 reps
10 reps
8
Lying Leg Raise
4
12 reps
9
Cable Woodchopper
1
3
12 reps
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Lunge (Barbell)
4
10 reps
3A
Walking Lunge (Dumbbell)
4
10 reps
4A
Leg Extension
4
15 reps
5A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
6A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
7
Standing Calf Raise
1
3
12 reps
10 reps
8
Lying Leg Raise
4
12 reps
9
Cable Woodchopper
1
3
12 reps
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Lunge (Barbell)
4
10 reps
3A
Walking Lunge (Dumbbell)
4
10 reps
4A
Leg Extension
4
15 reps
5A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
6A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
7
Standing Calf Raise
1
3
12 reps
10 reps
8
Lying Leg Raise
4
12 reps
9
Cable Woodchopper
1
3
12 reps
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Lunge (Barbell)
4
10 reps
3A
Walking Lunge (Dumbbell)
4
10 reps
4A
Leg Extension
4
15 reps
5A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
6A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
7
Standing Calf Raise
1
3
12 reps
10 reps
8
Lying Leg Raise
4
12 reps
9
Cable Woodchopper
1
3
12 reps
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
2
Lunge (Barbell)
4
10 reps
3A
Walking Lunge (Dumbbell)
4
10 reps
4A
Leg Extension
4
15 reps
5A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
6A
Leg Press (45 Degrees)
1
3
12 reps
10 reps
7
Standing Calf Raise
1
3
12 reps
10 reps
8
Lying Leg Raise
4
12 reps
9
Cable Woodchopper
1
3
12 reps
10 reps
Week 1
1 / 12 Weeks
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
3
Pec Deck (Machine)
4 Sets
10 Reps
4
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
5
Tricep Kick Back
4 Sets
10 Reps
6
Pullover (EZ Bar)
1 Set
2 Sets
12 Reps
10 Reps
7
Abs Crunch (Weighted)
1 Set
3 Sets
12 Reps
10 Reps
8
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2A
Goblet Squat
4 Sets
10 Reps
3A
Stiff Leg Deadlift
4 Sets
10 Reps
4A
Leg Extension
4 Sets
8 Reps
5A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
6A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
7
Seated Calf Raise
4 Sets
12 Reps
8
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Pendlay Row
4 Sets
10 Reps
3
Wide Grip Lat Pulldown
4 Sets
10 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
5A
Hammer Curl
4 Sets
10 Reps
6A
Concentration Curl
4 Sets
10 Reps
7A
Rope Crunches
1 Set
3 Sets
12 Reps
10 Reps
8A
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Lunge (Barbell)
4 Sets
10 Reps
3A
Walking Lunge (Dumbbell)
4 Sets
10 Reps
4A
Leg Extension
4 Sets
15 Reps
5A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
6A
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
10 Reps
7
Standing Calf Raise
1 Set
3 Sets
12 Reps
10 Reps
8
Lying Leg Raise
4 Sets
12 Reps
9
Cable Woodchopper
1 Set
3 Sets
12 Reps
10 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
2
Lat Pulldown
4 Sets
10 Reps
4A
Front Raise
4 Sets
10 Reps
5A
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Seated Row (Cable)
4 Sets
10 Reps
7
Face Pull
4 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
10
Bicep Curl (Cable)
4 Sets
10 Reps