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Torso Limb Split

by James M.
5 athletes joined

Program Description

Beginner/novice torso/limb split. I was on upper lower and found I struggled to complete arm volume after upper day so I made this split. Goals are bodybuilding and general aesthetics.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 04, 2024 09:05
  • Last Edited
    Jun 15, 2024 08:22
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
3-10 reps
RPE 8
3
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5A
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Rear Delt Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hanging Knee Raise
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
3-10 reps
RPE 8
3
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5A
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Rear Delt Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hanging Knee Raise
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
3-10 reps
RPE 8
3
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5A
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Rear Delt Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hanging Knee Raise
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
3-10 reps
RPE 8
3
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5A
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Rear Delt Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hanging Knee Raise
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
3-10 reps
RPE 8
3
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5A
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Rear Delt Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hanging Knee Raise
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
3-10 reps
RPE 8
3
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5A
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Rear Delt Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hanging Knee Raise
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
3-10 reps
RPE 8
3
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5A
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Rear Delt Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hanging Knee Raise
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
3-10 reps
RPE 8
3
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5A
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Rear Delt Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hanging Knee Raise
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
3-10 reps
RPE 8
3
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5A
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Rear Delt Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hanging Knee Raise
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
3-10 reps
RPE 8
3
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5A
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Rear Delt Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hanging Knee Raise
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
3-10 reps
RPE 8
3
Chest Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5A
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Rear Delt Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hanging Knee Raise
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
3-10 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
10-15 reps
-
5A
Upright Row (Cable)
3
8-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
10-15 reps
-
5A
Face Pull
3
10-20 reps
-
5B
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
10-15 reps
-
5A
Face Pull
3
10-20 reps
-
5B
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
10-15 reps
-
5A
Face Pull
3
10-20 reps
-
5B
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
10-15 reps
-
5A
Face Pull
3
10-20 reps
-
5B
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
10-15 reps
-
5A
Face Pull
3
10-20 reps
-
5B
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
10-15 reps
-
5A
Face Pull
3
10-20 reps
-
5B
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
10-15 reps
-
5A
Face Pull
3
10-20 reps
-
5B
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
10-15 reps
-
5A
Face Pull
3
10-20 reps
-
5B
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
10-15 reps
-
5A
Face Pull
3
10-20 reps
-
5B
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
10-15 reps
-
5A
Face Pull
3
10-20 reps
-
5B
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
10-15 reps
-
5A
Face Pull
3
10-20 reps
-
5B
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
10-15 reps
-
5A
Face Pull
3
10-20 reps
-
5B
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Skull Crusher
3
6-10 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Skull Crusher
3
6-10 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Skull Crusher
3
6-10 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Skull Crusher
3
6-10 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Skull Crusher
3
6-10 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Skull Crusher
3
6-10 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Skull Crusher
3
6-10 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Skull Crusher
3
6-10 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Skull Crusher
3
6-10 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Skull Crusher
3
6-10 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Skull Crusher
3
6-10 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Glute-Ham Raise
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Skull Crusher
3
6-10 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
-
3
Lying Leg Curl
3 Sets
10-15 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
-
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
5B
Bicep Curl (Cable)
3 Sets
10-15 Reps
-
Day 4
1
Hack Squat
3 Sets
6-10 Reps
-
2
Glute-Ham Raise
3 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
10-15 Reps
-
4
Skull Crusher
3 Sets
6-10 Reps
-
5A
Hammer Curl
3 Sets
8-12 Reps
-
5B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@7
@8
2
Chin-Up (Weighted)
3 Sets
3-10 Reps
@8
3
Chest Fly (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Chest Supported Row (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5A
Upright Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5B
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Hanging Knee Raise
2 Sets
1 Set
AMRAP
AMRAP
@8
@9
Day 3
1
Dumbbell Row
3 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Lat Pulldown
3 Sets
10-15 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
-
5A
Face Pull
3 Sets
10-20 Reps
-
5B
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
-
6
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
-