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My Own Split (Shove It)

by Isaac G.
1 athletes joined

Program Description

Get yuge

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 26, 2025 04:01
  • Last Edited
    Jun 18, 2025 11:43

Summary

Unleash your potential with "My Own Split (Shove It)," a comprehensive 16-week program designed for serious lifters looking to maximize their gains. Committing to six days a week, you'll focus on targeted muscle groups, including Back & Shoulders, Legs & Core, and more, ensuring balanced development and strength. Each session is crafted with a variety of exercises, from pull-ups to squats, utilizing essential equipment typically found in a garage gym. Get ready to push your limits and transform your physique with this structured and effective training plan!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
Incline Cable Fly
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Seated Dumbbell Curl
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
Incline Cable Fly
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Seated Dumbbell Curl
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
Incline Cable Fly
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Seated Dumbbell Curl
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
Incline Cable Fly
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Seated Dumbbell Curl
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
Incline Cable Fly
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Seated Dumbbell Curl
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
Incline Cable Fly
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Seated Dumbbell Curl
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
Incline Cable Fly
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Seated Dumbbell Curl
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
Incline Cable Fly
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Seated Dumbbell Curl
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
Incline Cable Fly
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Seated Dumbbell Curl
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
Incline Cable Fly
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Seated Dumbbell Curl
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
Incline Cable Fly
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Seated Dumbbell Curl
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
Incline Cable Fly
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Seated Dumbbell Curl
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
Incline Cable Fly
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Seated Dumbbell Curl
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
Incline Cable Fly
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Seated Dumbbell Curl
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
Incline Cable Fly
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Seated Dumbbell Curl
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
2
-
4
Incline Cable Fly
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Seated Dumbbell Curl
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Seated Row (Cable)
2
-
3
Lat Prayer
3
-
4
Upright Row (Barbell)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Seated Row (Cable)
2
-
3
Lat Prayer
3
-
4
Upright Row (Barbell)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Seated Row (Cable)
2
-
3
Lat Prayer
3
-
4
Upright Row (Barbell)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Seated Row (Cable)
2
-
3
Lat Prayer
3
-
4
Upright Row (Barbell)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Seated Row (Cable)
2
-
3
Lat Prayer
3
-
4
Upright Row (Barbell)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Seated Row (Cable)
2
-
3
Lat Prayer
3
-
4
Upright Row (Barbell)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Seated Row (Cable)
2
-
3
Lat Prayer
3
-
4
Upright Row (Barbell)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Seated Row (Cable)
2
-
3
Lat Prayer
3
-
4
Upright Row (Barbell)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Seated Row (Cable)
2
-
3
Lat Prayer
3
-
4
Upright Row (Barbell)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Seated Row (Cable)
2
-
3
Lat Prayer
3
-
4
Upright Row (Barbell)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Seated Row (Cable)
2
-
3
Lat Prayer
3
-
4
Upright Row (Barbell)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Seated Row (Cable)
2
-
3
Lat Prayer
3
-
4
Upright Row (Barbell)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Seated Row (Cable)
2
-
3
Lat Prayer
3
-
4
Upright Row (Barbell)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Seated Row (Cable)
2
-
3
Lat Prayer
3
-
4
Upright Row (Barbell)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Seated Row (Cable)
2
-
3
Lat Prayer
3
-
4
Upright Row (Barbell)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Seated Row (Cable)
2
-
3
Lat Prayer
3
-
4
Upright Row (Barbell)
2
-
5
Lateral Raise (Dumbbell)
4
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Squat (Low Bar)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Squat (Low Bar)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Squat (Low Bar)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Squat (Low Bar)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Squat (Low Bar)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Squat (Low Bar)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Squat (Low Bar)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Squat (Low Bar)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Squat (Low Bar)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Squat (Low Bar)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Squat (Low Bar)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Squat (Low Bar)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Squat (Low Bar)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Squat (Low Bar)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Squat (Low Bar)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Squat (Low Bar)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Chest Supported Row (Machine)
2
-
5
Lat Prayer
3
-
6
Single Arm Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Chest Supported Row (Machine)
2
-
5
Lat Prayer
3
-
6
Single Arm Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Chest Supported Row (Machine)
2
-
5
Lat Prayer
3
-
6
Single Arm Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Chest Supported Row (Machine)
2
-
5
Lat Prayer
3
-
6
Single Arm Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Chest Supported Row (Machine)
2
-
5
Lat Prayer
3
-
6
Single Arm Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Chest Supported Row (Machine)
2
-
5
Lat Prayer
3
-
6
Single Arm Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Chest Supported Row (Machine)
2
-
5
Lat Prayer
3
-
6
Single Arm Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Chest Supported Row (Machine)
2
-
5
Lat Prayer
3
-
6
Single Arm Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Chest Supported Row (Machine)
2
-
5
Lat Prayer
3
-
6
Single Arm Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Chest Supported Row (Machine)
2
-
5
Lat Prayer
3
-
6
Single Arm Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Chest Supported Row (Machine)
2
-
5
Lat Prayer
3
-
6
Single Arm Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Chest Supported Row (Machine)
2
-
5
Lat Prayer
3
-
6
Single Arm Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Chest Supported Row (Machine)
2
-
5
Lat Prayer
3
-
6
Single Arm Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Chest Supported Row (Machine)
2
-
5
Lat Prayer
3
-
6
Single Arm Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Chest Supported Row (Machine)
2
-
5
Lat Prayer
3
-
6
Single Arm Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Chest Supported Row (Machine)
2
-
5
Lat Prayer
3
-
6
Single Arm Row (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4A
French Press
2
-
4B
Incline Curl (Dumbbell)
2
-
5A
Hammer Curl (Cable)
2
-
5B
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4A
French Press
2
-
4B
Incline Curl (Dumbbell)
2
-
5A
Hammer Curl (Cable)
2
-
5B
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4A
French Press
2
-
4B
Incline Curl (Dumbbell)
2
-
5A
Hammer Curl (Cable)
2
-
5B
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4A
French Press
2
-
4B
Incline Curl (Dumbbell)
2
-
5A
Hammer Curl (Cable)
2
-
5B
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4A
French Press
2
-
4B
Incline Curl (Dumbbell)
2
-
5A
Hammer Curl (Cable)
2
-
5B
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4A
French Press
2
-
4B
Incline Curl (Dumbbell)
2
-
5A
Hammer Curl (Cable)
2
-
5B
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4A
French Press
2
-
4B
Incline Curl (Dumbbell)
2
-
5A
Hammer Curl (Cable)
2
-
5B
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4A
French Press
2
-
4B
Incline Curl (Dumbbell)
2
-
5A
Hammer Curl (Cable)
2
-
5B
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4A
French Press
2
-
4B
Incline Curl (Dumbbell)
2
-
5A
Hammer Curl (Cable)
2
-
5B
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4A
French Press
2
-
4B
Incline Curl (Dumbbell)
2
-
5A
Hammer Curl (Cable)
2
-
5B
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4A
French Press
2
-
4B
Incline Curl (Dumbbell)
2
-
5A
Hammer Curl (Cable)
2
-
5B
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4A
French Press
2
-
4B
Incline Curl (Dumbbell)
2
-
5A
Hammer Curl (Cable)
2
-
5B
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4A
French Press
2
-
4B
Incline Curl (Dumbbell)
2
-
5A
Hammer Curl (Cable)
2
-
5B
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4A
French Press
2
-
4B
Incline Curl (Dumbbell)
2
-
5A
Hammer Curl (Cable)
2
-
5B
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4A
French Press
2
-
4B
Incline Curl (Dumbbell)
2
-
5A
Hammer Curl (Cable)
2
-
5B
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4A
French Press
2
-
4B
Incline Curl (Dumbbell)
2
-
5A
Hammer Curl (Cable)
2
-
5B
Tricep Rope Push Down (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Extension
2
-
5
Seated Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Week 1
1 / 16 Weeks
Day 2
1
Pull-Up (Assisted)
3 Sets
-
2
Seated Row (Cable)
2 Sets
-
3
Lat Prayer
3 Sets
-
4
Upright Row (Barbell)
2 Sets
-
5
Lateral Raise (Dumbbell)
4 Sets
-
6
Rear Delt Fly (Dumbbell)
3 Sets
-
Day 3
1
Seated Hamstring Curl
3 Sets
-
2
Squat (Low Bar)
3 Sets
-
3
Leg Extension
3 Sets
-
4
Seated Calf Raise
3 Sets
-
5
Abs Crunch (Machine)
3 Sets
-
Day 1
1
Reverse Bicep Curl (EZ Bar)
2 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Chest Fly (Cable)
2 Sets
-
4
Incline Cable Fly
2 Sets
-
5
Preacher Curl (Dumbbell)
3 Sets
-
6
Seated Dumbbell Curl
2 Sets
-
7
Overhead Tricep Extension (Cable)
2 Sets
-
8
Tricep Pushdown (Cable)
3 Sets
-
Day 4
1
Chest Press (Machine)
2 Sets
-
2
Incline Chest Fly (Dumbbell)
3 Sets
-
3
Lat Pulldown (Close Grip)
3 Sets
-
4
Chest Supported Row (Machine)
2 Sets
-
5
Lat Prayer
3 Sets
-
6
Single Arm Row (Cable)
2 Sets
-
Day 5
1
Seated Shoulder Press (Dumbbell)
2 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
Rear Delt Fly (Dumbbell)
3 Sets
-
4A
French Press
2 Sets
-
4B
Incline Curl (Dumbbell)
2 Sets
-
5A
Hammer Curl (Cable)
2 Sets
-
5B
Tricep Rope Push Down (Cable)
2 Sets
-
Day 6
1
Seated Hamstring Curl
2 Sets
-
2
Romanian Deadlift (Barbell)
2 Sets
-
3
Leg Press
2 Sets
-
4
Leg Extension
2 Sets
-
5
Seated Calf Raise
3 Sets
-
6
Abs Crunch (Machine)
2 Sets
-