Program Description
A
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 01, 2025 05:04
- Last EditedAug 03, 2025 03:26
Summary
Unleash your potential with the BROSPLIT program, a comprehensive 12-week training plan designed for serious lifters. Committing to six days a week, you'll target specific muscle groups each session, maximizing growth and recovery. With a mix of compound and isolation exercises, including Hack Squats, Barbell Rows, and Overhead Presses, you'll build strength and definition like never before. Equip yourself with the tools and techniques to elevate your fitness journey and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.2%
Triceps
9.6%
Quadriceps
9.1%
Biceps
8%
Chest
7.9%
Hamstrings
7.2%
Lats
7.2%
Front Delts
7.2%
Glutes
7%
Middle Delts
6.3%
Abs
5.5%
Lower Back
4.8%
Rear Delts
4.1%
Calves
3.7%
Forearms
0.7%
Abductors
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
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
Hack Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Cable Tricep Kickback
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Cable Tricep Kickback
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Cable Tricep Kickback
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Cable Tricep Kickback
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Cable Tricep Kickback
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Cable Tricep Kickback
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Cable Tricep Kickback
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Cable Tricep Kickback
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Cable Tricep Kickback
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Cable Tricep Kickback
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Cable Tricep Kickback
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Cable Tricep Kickback
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Seated Leg Curl
4
8-12 reps
-
3
Leg Curl (Standing)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Seated Leg Curl
4
8-12 reps
-
3
Leg Curl (Standing)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Seated Leg Curl
4
8-12 reps
-
3
Leg Curl (Standing)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Seated Leg Curl
4
8-12 reps
-
3
Leg Curl (Standing)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Seated Leg Curl
4
8-12 reps
-
3
Leg Curl (Standing)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Seated Leg Curl
4
8-12 reps
-
3
Leg Curl (Standing)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Seated Leg Curl
4
8-12 reps
-
3
Leg Curl (Standing)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Seated Leg Curl
4
8-12 reps
-
3
Leg Curl (Standing)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Seated Leg Curl
4
8-12 reps
-
3
Leg Curl (Standing)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Seated Leg Curl
4
8-12 reps
-
3
Leg Curl (Standing)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Seated Leg Curl
4
8-12 reps
-
3
Leg Curl (Standing)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Seated Leg Curl
4
8-12 reps
-
3
Leg Curl (Standing)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Face Pull
3
12-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Shrug
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Face Pull
3
12-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Shrug
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Face Pull
3
12-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Shrug
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Face Pull
3
12-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Shrug
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Face Pull
3
12-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Shrug
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Face Pull
3
12-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Shrug
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Face Pull
3
12-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Shrug
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Face Pull
3
12-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Shrug
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Face Pull
3
12-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Shrug
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Face Pull
3
12-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Shrug
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Face Pull
3
12-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Shrug
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Face Pull
3
12-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Shrug
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat4 Sets
8-12 Reps
-
2
Leg Press4 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
-
4
Leg Extension3 Sets
8-12 Reps
-
5
Standing Calf Raise3 Sets
8-12 Reps
-
Day 2
1
Barbell Row4 Sets
8-12 Reps
-
2
Single Arm Row (Dumbbell)4 Sets
8-12 Reps
-
3
Lat Pulldown3 Sets
8-12 Reps
-
4
Seated Row (Cable)3 Sets
8-12 Reps
-
5
Cable Crunch3 Sets
10-20 Reps
-
Day 3
1
Overhead Press (Dumbbell)3 Sets
8-12 Reps
-
2
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
5
Lateral Raise (Cable)3 Sets
12-15 Reps
-
6
Cable Tricep Kickback3 Sets
12-15 Reps
-
Day 4
1
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
-
2
Seated Leg Curl4 Sets
8-12 Reps
-
3
Leg Curl (Standing)3 Sets
8-12 Reps
-
4
Hyperextension3 Sets
8-12 Reps
-
5
Standing Calf Raise3 Sets
8-12 Reps
-
Day 5
1
Bench Press (Barbell)4 Sets
8-12 Reps
-
2
Incline Bench Press (Barbell)4 Sets
8-12 Reps
-
3
Chest Fly (Cable)3 Sets
8-12 Reps
-
4
Dip (Weighted)3 Sets
8-12 Reps
-
5
Hanging Leg Raise3 Sets
10-15 Reps
-
Day 6
1
Bicep Curl (Barbell)3 Sets
8-12 Reps
-
2
Face Pull3 Sets
12-15 Reps
-
3
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
-
4
Rear Delt Fly (Cable)3 Sets
12-15 Reps
-
5
Bayesian Curl3 Sets
8-12 Reps
-
6
Cable Shrug3 Sets
8-12 Reps
-