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BoostcampPNG

5x a Week

by Yostria G

Program Description

Testing the new split system and diet

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    May 26, 2024 01:19
  • Last Edited
    Jun 18, 2025 12:04

Summary

Unlock your strength with the 5x a Week program, a comprehensive 12-week training plan designed for those ready to commit to five days of focused workouts. Each session targets key muscle groups, including back, triceps, chest, and legs, utilizing a mix of machines, barbells, and dumbbells to maximize your gains. With a structured approach and varied exercises, this program will challenge you to push your limits and achieve your fitness goals. Get ready to build muscle, increase endurance, and transform your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Press (Machine)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl
4
8-10 reps
-
6
Goblet Squat
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Press (Machine)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl
4
8-10 reps
-
6
Goblet Squat
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Press (Machine)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl
4
8-10 reps
-
6
Goblet Squat
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Press (Machine)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl
4
8-10 reps
-
6
Goblet Squat
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Press (Machine)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl
4
8-10 reps
-
6
Goblet Squat
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Press (Machine)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl
4
8-10 reps
-
6
Goblet Squat
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Press (Machine)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl
4
8-10 reps
-
6
Goblet Squat
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Press (Machine)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl
4
8-10 reps
-
6
Goblet Squat
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Press (Machine)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl
4
8-10 reps
-
6
Goblet Squat
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Press (Machine)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl
4
8-10 reps
-
6
Goblet Squat
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Press (Machine)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl
4
8-10 reps
-
6
Goblet Squat
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Press (Machine)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
4
8-10 reps
-
5
Hammer Curl
4
8-10 reps
-
6
Goblet Squat
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Machine)
4
8-10 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Squat (Barbell)
4
8-10 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Single Arm Overhead Tricep Extension
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Machine)
4
8-10 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Squat (Barbell)
4
8-10 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Single Arm Overhead Tricep Extension
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Machine)
4
8-10 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Squat (Barbell)
4
8-10 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Single Arm Overhead Tricep Extension
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Machine)
4
8-10 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Squat (Barbell)
4
8-10 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Single Arm Overhead Tricep Extension
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Machine)
4
8-10 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Squat (Barbell)
4
8-10 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Single Arm Overhead Tricep Extension
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Machine)
4
8-10 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Squat (Barbell)
4
8-10 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Single Arm Overhead Tricep Extension
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Machine)
4
8-10 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Squat (Barbell)
4
8-10 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Single Arm Overhead Tricep Extension
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Machine)
4
8-10 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Squat (Barbell)
4
8-10 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Single Arm Overhead Tricep Extension
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Machine)
4
8-10 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Squat (Barbell)
4
8-10 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Single Arm Overhead Tricep Extension
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Machine)
4
8-10 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Squat (Barbell)
4
8-10 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Single Arm Overhead Tricep Extension
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Machine)
4
8-10 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Squat (Barbell)
4
8-10 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Single Arm Overhead Tricep Extension
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Machine)
4
8-10 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Squat (Barbell)
4
8-10 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Single Arm Overhead Tricep Extension
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Front Raise
4
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Leg Press (45 Degrees)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Front Raise
4
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Leg Press (45 Degrees)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Front Raise
4
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Leg Press (45 Degrees)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Front Raise
4
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Leg Press (45 Degrees)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Front Raise
4
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Leg Press (45 Degrees)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Front Raise
4
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Leg Press (45 Degrees)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Front Raise
4
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Leg Press (45 Degrees)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Front Raise
4
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Leg Press (45 Degrees)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Front Raise
4
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Leg Press (45 Degrees)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Front Raise
4
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Leg Press (45 Degrees)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Front Raise
4
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Leg Press (45 Degrees)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Front Raise
4
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Leg Press (45 Degrees)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Curl
4
10-12 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Curl
4
10-12 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Curl
4
10-12 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Curl
4
10-12 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Curl
4
10-12 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Curl
4
10-12 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Curl
4
10-12 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Curl
4
10-12 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Curl
4
10-12 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Curl
4
10-12 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Curl
4
10-12 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-12 reps
-
2
Leg Curl
4
10-12 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Chest Fly (Machine)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
10-12 reps
-
2
Hammer Curl
4
10-12 reps
-
3
Wrist Curls
4
10-12 reps
-
4
Seated Row (Machine)
4
10-12 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
10-12 reps
-
2
Hammer Curl
4
10-12 reps
-
3
Wrist Curls
4
10-12 reps
-
4
Seated Row (Machine)
4
10-12 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
10-12 reps
-
2
Hammer Curl
4
10-12 reps
-
3
Wrist Curls
4
10-12 reps
-
4
Seated Row (Machine)
4
10-12 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
10-12 reps
-
2
Hammer Curl
4
10-12 reps
-
3
Wrist Curls
4
10-12 reps
-
4
Seated Row (Machine)
4
10-12 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
10-12 reps
-
2
Hammer Curl
4
10-12 reps
-
3
Wrist Curls
4
10-12 reps
-
4
Seated Row (Machine)
4
10-12 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
10-12 reps
-
2
Hammer Curl
4
10-12 reps
-
3
Wrist Curls
4
10-12 reps
-
4
Seated Row (Machine)
4
10-12 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
10-12 reps
-
2
Hammer Curl
4
10-12 reps
-
3
Wrist Curls
4
10-12 reps
-
4
Seated Row (Machine)
4
10-12 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
10-12 reps
-
2
Hammer Curl
4
10-12 reps
-
3
Wrist Curls
4
10-12 reps
-
4
Seated Row (Machine)
4
10-12 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
10-12 reps
-
2
Hammer Curl
4
10-12 reps
-
3
Wrist Curls
4
10-12 reps
-
4
Seated Row (Machine)
4
10-12 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
10-12 reps
-
2
Hammer Curl
4
10-12 reps
-
3
Wrist Curls
4
10-12 reps
-
4
Seated Row (Machine)
4
10-12 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
10-12 reps
-
2
Hammer Curl
4
10-12 reps
-
3
Wrist Curls
4
10-12 reps
-
4
Seated Row (Machine)
4
10-12 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
10-12 reps
-
2
Hammer Curl
4
10-12 reps
-
3
Wrist Curls
4
10-12 reps
-
4
Seated Row (Machine)
4
10-12 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown
4 Sets
8-10 Reps
-
2
Seated Row (Machine)
4 Sets
8-10 Reps
-
3
Bent Over Row (Barbell)
4 Sets
8-10 Reps
-
4
Squat (Barbell)
4 Sets
8-10 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
-
6
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
-
Day 1
1
Bench Press (Smith Machine)
4 Sets
8-10 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
3
Chest Press (Machine)
4 Sets
8-10 Reps
-
4
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
-
5
Hammer Curl
4 Sets
8-10 Reps
-
6
Goblet Squat
4 Sets
10-12 Reps
-
Day 3
1
Overhead Press (Dumbbell)
4 Sets
8-10 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
-
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
-
4
Front Raise
4 Sets
10-12 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
-
6
Leg Press (45 Degrees)
4 Sets
10-12 Reps
-
Day 4
1
Leg Extension
4 Sets
10-12 Reps
-
2
Leg Curl
4 Sets
10-12 Reps
-
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
-
4
Chest Fly (Machine)
4 Sets
10-12 Reps
-
Day 5
1
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
-
2
Hammer Curl
4 Sets
10-12 Reps
-
3
Wrist Curls
4 Sets
10-12 Reps
-
4
Seated Row (Machine)
4 Sets
10-12 Reps
-
5
Hanging Leg Raise
4 Sets
10-15 Reps
-