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BoostcampPNG

Upper/Lower

by Ethan

Program Description

Upper/Lower routine with the 4th day being arms and shoulders

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 08, 2024 09:44
  • Last Edited
    Dec 30, 2024 05:29

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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)
4
6 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Incline Chest Press (Machine)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Incline Chest Press (Machine)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Incline Chest Press (Machine)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Incline Chest Press (Machine)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Incline Chest Press (Machine)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Incline Chest Press (Machine)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Incline Chest Press (Machine)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Incline Chest Press (Machine)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Incline Chest Press (Machine)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Incline Chest Press (Machine)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Incline Chest Press (Machine)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Incline Chest Press (Machine)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Press Calf Press
4
20 reps
-
7
Machine Crunch
3
15 reps
-
8
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Press Calf Press
4
20 reps
-
7
Machine Crunch
3
15 reps
-
8
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Press Calf Press
4
20 reps
-
7
Machine Crunch
3
15 reps
-
8
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Press Calf Press
4
20 reps
-
7
Machine Crunch
3
15 reps
-
8
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Press Calf Press
4
20 reps
-
7
Machine Crunch
3
15 reps
-
8
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Press Calf Press
4
20 reps
-
7
Machine Crunch
3
15 reps
-
8
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Press Calf Press
4
20 reps
-
7
Machine Crunch
3
15 reps
-
8
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Press Calf Press
4
20 reps
-
7
Machine Crunch
3
15 reps
-
8
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Press Calf Press
4
20 reps
-
7
Machine Crunch
3
15 reps
-
8
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Press Calf Press
4
20 reps
-
7
Machine Crunch
3
15 reps
-
8
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Press Calf Press
4
20 reps
-
7
Machine Crunch
3
15 reps
-
8
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Press Calf Press
4
20 reps
-
7
Machine Crunch
3
15 reps
-
8
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hammer Curl
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hammer Curl
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hammer Curl
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hammer Curl
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hammer Curl
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hammer Curl
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hammer Curl
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hammer Curl
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hammer Curl
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hammer Curl
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hammer Curl
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hammer Curl
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Face Pull
3
15 reps
-
9
Machine Crunch
3
15 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Face Pull
3
15 reps
-
9
Machine Crunch
3
15 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Face Pull
3
15 reps
-
9
Machine Crunch
3
15 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Face Pull
3
15 reps
-
9
Machine Crunch
3
15 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Face Pull
3
15 reps
-
9
Machine Crunch
3
15 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Face Pull
3
15 reps
-
9
Machine Crunch
3
15 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Face Pull
3
15 reps
-
9
Machine Crunch
3
15 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Face Pull
3
15 reps
-
9
Machine Crunch
3
15 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Face Pull
3
15 reps
-
9
Machine Crunch
3
15 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Face Pull
3
15 reps
-
9
Machine Crunch
3
15 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Face Pull
3
15 reps
-
9
Machine Crunch
3
15 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Face Pull
3
15 reps
-
9
Machine Crunch
3
15 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
-
2
Chest Supported Row (Machine)
4 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Lat Pulldown
3 Sets
12 Reps
-
5
Incline Chest Press (Machine)
3 Sets
10-12 Reps
-
6
Face Pull
3 Sets
15 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
-
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
-
2
Deadlift (Barbell)
4 Sets
6 Reps
-
3
Seated Hamstring Curl
4 Sets
15 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Leg Press (45 Degrees)
3 Sets
15 Reps
-
6
Leg Press Calf Press
4 Sets
20 Reps
-
7
Machine Crunch
3 Sets
15 Reps
-
8
Hanging Leg Raise
3 Sets
AMRAP
-
Day 4
1
Shoulder Press (Machine)
4 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
4
Incline Curl (Dumbbell)
4 Sets
12 Reps
-
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
-
6
Bicep Curl (Machine)
3 Sets
12 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
8
Face Pull
3 Sets
15 Reps
-
9
Machine Crunch
3 Sets
15 Reps
-
10
Hanging Leg Raise
3 Sets
AMRAP
-
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
-
5
Decline Machine Press
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
7
Hammer Curl
3 Sets
12 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-