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Upper - Lower - Bro
by Thom v M
1 athletes joined
Program Description
Upper lower split with a dedicated bro/arm day
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Mar 02, 2024 05:53
Last Edited
May 07, 2024 02:24
down_app
Week 1
1 / 12 Weeks
Day 5
1
JM Press
2 Sets
10-15 Reps
2
Preacher Curl (Barbell)
2 Sets
8-12 Reps
3
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
4
Incline Cable Curl
2 Sets
10-15 Reps
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
6
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
7
Hammer Curl
2 Sets
8-12 Reps
8
Wrist Curls
2 Sets
2-5 Reps
9
Cable Crunch
2 Sets
12-18 Reps
Day 4
1
Hack Squat
3 Sets
8-12 Reps
2
Rack Pull (Barbell)
2 Sets
12-15 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Seated Hamstring Curl
2 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
6
Hanging Leg Raise
2 Sets
AMRAP
7
Cable Crunch
2 Sets
12-18 Reps
Day 2
1
Hack Squat
3 Sets
8-12 Reps
2
Rack Pull (Barbell)
2 Sets
12-15 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Lying Leg Curl
2 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
6
Hanging Leg Raise
2 Sets
AMRAP
7
Cable Crunch
2 Sets
12-18 Reps
Day 3
1
Larsen Press (Barbell)
3 Sets
8-12 Reps
2
Wide Grip Pull-Up
2 Sets
AMRAP
3
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
5
Standing Pullover (Cable)
2 Sets
10-15 Reps
6
Seated Row (Cable)
2 Sets
12-15 Reps
7
Preacher Curl (Barbell)
2 Sets
8-12 Reps
8
Incline Tricep Extention (Cable)
2 Sets
8-12 Reps
9
Reverse Pec Deck
2 Sets
12-15 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Chin-Up (Weighted)
3 Sets
AMRAP
3
Seated Overhead Press (Barbell)
2 Sets
10-15 Reps
4
Seated Wide-Grip Row (Cable)
2 Sets
10-15 Reps
5
Cable Crossover
2 Sets
10-15 Reps
6
Chest Supported Row (Machine)
2 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
8
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
9
Rear Delt Cable Fly
2 Sets
10-15 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Chin-Up (Weighted)
3 Sets
AMRAP
3
Seated Overhead Press (Barbell)
2 Sets
10-15 Reps
4
Seated Wide-Grip Row (Cable)
2 Sets
10-15 Reps
5
Cable Crossover
2 Sets
10-15 Reps
6
Chest Supported Row (Machine)
2 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
8
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
9
Rear Delt Cable Fly
2 Sets
10-15 Reps
Day 2
1
Hack Squat
3 Sets
8-12 Reps
2
Rack Pull (Barbell)
2 Sets
12-15 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Lying Leg Curl
2 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
6
Hanging Leg Raise
2 Sets
AMRAP
7
Cable Crunch
2 Sets
12-18 Reps
Day 3
1
Larsen Press (Barbell)
3 Sets
8-12 Reps
2
Wide Grip Pull-Up
2 Sets
AMRAP
3
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
5
Standing Pullover (Cable)
2 Sets
10-15 Reps
6
Seated Row (Cable)
2 Sets
12-15 Reps
7
Preacher Curl (Barbell)
2 Sets
8-12 Reps
8
Incline Tricep Extention (Cable)
2 Sets
8-12 Reps
9
Reverse Pec Deck
2 Sets
12-15 Reps
Day 4
1
Hack Squat
3 Sets
8-12 Reps
2
Rack Pull (Barbell)
2 Sets
12-15 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Seated Hamstring Curl
2 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
6
Hanging Leg Raise
2 Sets
AMRAP
7
Cable Crunch
2 Sets
12-18 Reps
Day 5
1
JM Press
2 Sets
10-15 Reps
2
Preacher Curl (Barbell)
2 Sets
8-12 Reps
3
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
4
Incline Cable Curl
2 Sets
10-15 Reps
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
6
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
7
Hammer Curl
2 Sets
8-12 Reps
8
Wrist Curls
2 Sets
2-5 Reps
9
Cable Crunch
2 Sets
12-18 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Chin-Up (Weighted)
3 Sets
AMRAP
3
Seated Overhead Press (Barbell)
2 Sets
10-15 Reps
4
Seated Wide-Grip Row (Cable)
2 Sets
10-15 Reps
5
Cable Crossover
2 Sets
10-15 Reps
6
Chest Supported Row (Machine)
2 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
8
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
9
Rear Delt Cable Fly
2 Sets
10-15 Reps
Day 2
1
Hack Squat
3 Sets
8-12 Reps
2
Rack Pull (Barbell)
2 Sets
12-15 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Lying Leg Curl
2 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
6
Hanging Leg Raise
2 Sets
AMRAP
7
Cable Crunch
2 Sets
12-18 Reps
Day 3
1
Larsen Press (Barbell)
3 Sets
8-12 Reps
2
Wide Grip Pull-Up
2 Sets
AMRAP
3
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
5
Standing Pullover (Cable)
2 Sets
10-15 Reps
6
Seated Row (Cable)
2 Sets
12-15 Reps
7
Preacher Curl (Barbell)
2 Sets
8-12 Reps
8
Incline Tricep Extention (Cable)
2 Sets
8-12 Reps
9
Reverse Pec Deck
2 Sets
12-15 Reps
Day 4
1
Hack Squat
3 Sets
8-12 Reps
2
Rack Pull (Barbell)
2 Sets
12-15 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Seated Hamstring Curl
2 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
6
Hanging Leg Raise
2 Sets
AMRAP
7
Cable Crunch
2 Sets
12-18 Reps
Day 5
1
JM Press
2 Sets
10-15 Reps
2
Preacher Curl (Barbell)
2 Sets
8-12 Reps
3
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
4
Incline Cable Curl
2 Sets
10-15 Reps
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
6
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
7
Hammer Curl
2 Sets
8-12 Reps
8
Wrist Curls
2 Sets
2-5 Reps
9
Cable Crunch
2 Sets
12-18 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Chin-Up (Weighted)
3 Sets
AMRAP
3
Seated Overhead Press (Barbell)
2 Sets
10-15 Reps
4
Seated Wide-Grip Row (Cable)
2 Sets
10-15 Reps
5
Cable Crossover
2 Sets
10-15 Reps
6
Chest Supported Row (Machine)
2 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
8
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
9
Rear Delt Cable Fly
2 Sets
10-15 Reps
Day 2
1
Hack Squat
3 Sets
8-12 Reps
2
Rack Pull (Barbell)
2 Sets
12-15 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Lying Leg Curl
2 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
6
Hanging Leg Raise
2 Sets
AMRAP
7
Cable Crunch
2 Sets
12-18 Reps
Day 3
1
Larsen Press (Barbell)
3 Sets
8-12 Reps
2
Wide Grip Pull-Up
2 Sets
AMRAP
3
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
5
Standing Pullover (Cable)
2 Sets
10-15 Reps
6
Seated Row (Cable)
2 Sets
12-15 Reps
7
Preacher Curl (Barbell)
2 Sets
8-12 Reps
8
Incline Tricep Extention (Cable)
2 Sets
8-12 Reps
9
Reverse Pec Deck
2 Sets
12-15 Reps
Day 4
1
Hack Squat
3 Sets
8-12 Reps
2
Rack Pull (Barbell)
2 Sets
12-15 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Seated Hamstring Curl
2 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
6
Hanging Leg Raise
2 Sets
AMRAP
7
Cable Crunch
2 Sets
12-18 Reps
Day 5
1
JM Press
2 Sets
10-15 Reps
2
Preacher Curl (Barbell)
2 Sets
8-12 Reps
3
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
4
Incline Cable Curl
2 Sets
10-15 Reps
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
6
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
7
Hammer Curl
2 Sets
8-12 Reps
8
Wrist Curls
2 Sets
2-5 Reps
9
Cable Crunch
2 Sets
12-18 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Chin-Up (Weighted)
3 Sets
AMRAP
3
Seated Overhead Press (Barbell)
2 Sets
10-15 Reps
4
Seated Wide-Grip Row (Cable)
2 Sets
10-15 Reps
5
Cable Crossover
2 Sets
10-15 Reps
6
Chest Supported Row (Machine)
2 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
8
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
9
Rear Delt Cable Fly
2 Sets
10-15 Reps
Day 2
1
Hack Squat
3 Sets
8-12 Reps
2
Rack Pull (Barbell)
2 Sets
12-15 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Lying Leg Curl
2 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
6
Hanging Leg Raise
2 Sets
AMRAP
7
Cable Crunch
2 Sets
12-18 Reps
Day 3
1
Larsen Press (Barbell)
3 Sets
8-12 Reps
2
Wide Grip Pull-Up
2 Sets
AMRAP
3
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
5
Standing Pullover (Cable)
2 Sets
10-15 Reps
6
Seated Row (Cable)
2 Sets
12-15 Reps
7
Preacher Curl (Barbell)
2 Sets
8-12 Reps
8
Incline Tricep Extention (Cable)
2 Sets
8-12 Reps
9
Reverse Pec Deck
2 Sets
12-15 Reps
Day 4
1
Hack Squat
3 Sets
8-12 Reps
2
Rack Pull (Barbell)
2 Sets
12-15 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Seated Hamstring Curl
2 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
6
Hanging Leg Raise
2 Sets
AMRAP
7
Cable Crunch
2 Sets
12-18 Reps
Day 5
1
JM Press
2 Sets
10-15 Reps
2
Preacher Curl (Barbell)
2 Sets
8-12 Reps
3
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
4
Incline Cable Curl
2 Sets
10-15 Reps
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
6
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
7
Hammer Curl
2 Sets
8-12 Reps
8
Wrist Curls
2 Sets
2-5 Reps
9
Cable Crunch
2 Sets
12-18 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Chin-Up (Weighted)
3 Sets
AMRAP
3
Seated Overhead Press (Barbell)
2 Sets
10-15 Reps
4
Seated Wide-Grip Row (Cable)
2 Sets
10-15 Reps
5
Cable Crossover
2 Sets
10-15 Reps
6
Chest Supported Row (Machine)
2 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
8
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
9
Rear Delt Cable Fly
2 Sets
10-15 Reps
Day 2
1
Hack Squat
3 Sets
8-12 Reps
2
Rack Pull (Barbell)
2 Sets
12-15 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Lying Leg Curl
2 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
6
Hanging Leg Raise
2 Sets
AMRAP
7
Cable Crunch
2 Sets
12-18 Reps
Day 3
1
Larsen Press (Barbell)
3 Sets
8-12 Reps
2
Wide Grip Pull-Up
2 Sets
AMRAP
3
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
5
Standing Pullover (Cable)
2 Sets
10-15 Reps
6
Seated Row (Cable)
2 Sets
12-15 Reps
7
Preacher Curl (Barbell)
2 Sets
8-12 Reps
8
Incline Tricep Extention (Cable)
2 Sets
8-12 Reps
9
Reverse Pec Deck
2 Sets
12-15 Reps
Day 4
1
Hack Squat
3 Sets
8-12 Reps
2
Rack Pull (Barbell)
2 Sets
12-15 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Seated Hamstring Curl
2 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
6
Hanging Leg Raise
2 Sets
AMRAP
7
Cable Crunch
2 Sets
12-18 Reps
Day 5
1
JM Press
2 Sets
10-15 Reps
2
Preacher Curl (Barbell)
2 Sets
8-12 Reps
3
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
4
Incline Cable Curl
2 Sets
10-15 Reps
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
6
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
7
Hammer Curl
2 Sets
8-12 Reps
8
Wrist Curls
2 Sets
2-5 Reps
9
Cable Crunch
2 Sets
12-18 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Chin-Up (Weighted)
3 Sets
AMRAP
3
Seated Overhead Press (Barbell)
2 Sets
10-15 Reps
4
Seated Wide-Grip Row (Cable)
2 Sets
10-15 Reps
5
Cable Crossover
2 Sets
10-15 Reps
6
Chest Supported Row (Machine)
2 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
8
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
9
Rear Delt Cable Fly
2 Sets
10-15 Reps
Day 2
1
Hack Squat
3 Sets
8-12 Reps
2
Rack Pull (Barbell)
2 Sets
12-15 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Lying Leg Curl
2 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
6
Hanging Leg Raise
2 Sets
AMRAP
7
Cable Crunch
2 Sets
12-18 Reps
Day 3
1
Larsen Press (Barbell)
3 Sets
8-12 Reps
2
Wide Grip Pull-Up
2 Sets
AMRAP
3
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
5
Standing Pullover (Cable)
2 Sets
10-15 Reps
6
Seated Row (Cable)
2 Sets
12-15 Reps
7
Preacher Curl (Barbell)
2 Sets
8-12 Reps
8
Incline Tricep Extention (Cable)
2 Sets
8-12 Reps
9
Reverse Pec Deck
2 Sets
12-15 Reps
Day 4
1
Hack Squat
3 Sets
8-12 Reps
2
Rack Pull (Barbell)
2 Sets
12-15 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Seated Hamstring Curl
2 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
6
Hanging Leg Raise
2 Sets
AMRAP
7
Cable Crunch
2 Sets
12-18 Reps
Day 5
1
JM Press
2 Sets
10-15 Reps
2
Preacher Curl (Barbell)
2 Sets
8-12 Reps
3
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
4
Incline Cable Curl
2 Sets
10-15 Reps
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
6
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
7
Hammer Curl
2 Sets
8-12 Reps
8
Wrist Curls
2 Sets
2-5 Reps
9
Cable Crunch
2 Sets
12-18 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Chin-Up (Weighted)
3 Sets
AMRAP
3
Seated Overhead Press (Barbell)
2 Sets
10-15 Reps
4
Seated Wide-Grip Row (Cable)
2 Sets
10-15 Reps
5
Cable Crossover
2 Sets
10-15 Reps
6
Chest Supported Row (Machine)
2 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
8
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
9
Rear Delt Cable Fly
2 Sets
10-15 Reps
Day 2
1
Hack Squat
3 Sets
8-12 Reps
2
Rack Pull (Barbell)
2 Sets
12-15 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Lying Leg Curl
2 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
6
Hanging Leg Raise
2 Sets
AMRAP
7
Cable Crunch
2 Sets
12-18 Reps
Day 3
1
Larsen Press (Barbell)
3 Sets
8-12 Reps
2
Wide Grip Pull-Up
2 Sets
AMRAP
3
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
5
Standing Pullover (Cable)
2 Sets
10-15 Reps
6
Seated Row (Cable)
2 Sets
12-15 Reps
7
Preacher Curl (Barbell)
2 Sets
8-12 Reps
8
Incline Tricep Extention (Cable)
2 Sets
8-12 Reps
9
Reverse Pec Deck
2 Sets
12-15 Reps
Day 4
1
Hack Squat
3 Sets
8-12 Reps
2
Rack Pull (Barbell)
2 Sets
12-15 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Seated Hamstring Curl
2 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
6
Hanging Leg Raise
2 Sets
AMRAP
7
Cable Crunch
2 Sets
12-18 Reps
Day 5
1
JM Press
2 Sets
10-15 Reps
2
Preacher Curl (Barbell)
2 Sets
8-12 Reps
3
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
4
Incline Cable Curl
2 Sets
10-15 Reps
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
6
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
7
Hammer Curl
2 Sets
8-12 Reps
8
Wrist Curls
2 Sets
2-5 Reps
9
Cable Crunch
2 Sets
12-18 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Chin-Up (Weighted)
3 Sets
AMRAP
3
Seated Overhead Press (Barbell)
2 Sets
10-15 Reps
4
Seated Wide-Grip Row (Cable)
2 Sets
10-15 Reps
5
Cable Crossover
2 Sets
10-15 Reps
6
Chest Supported Row (Machine)
2 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
8
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
9
Rear Delt Cable Fly
2 Sets
10-15 Reps
Day 2
1
Hack Squat
3 Sets
8-12 Reps
2
Rack Pull (Barbell)
2 Sets
12-15 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Lying Leg Curl
2 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
6
Hanging Leg Raise
2 Sets
AMRAP
7
Cable Crunch
2 Sets
12-18 Reps
Day 3
1
Larsen Press (Barbell)
3 Sets
8-12 Reps
2
Wide Grip Pull-Up
2 Sets
AMRAP
3
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
5
Standing Pullover (Cable)
2 Sets
10-15 Reps
6
Seated Row (Cable)
2 Sets
12-15 Reps
7
Preacher Curl (Barbell)
2 Sets
8-12 Reps
8
Incline Tricep Extention (Cable)
2 Sets
8-12 Reps
9
Reverse Pec Deck
2 Sets
12-15 Reps
Day 4
1
Hack Squat
3 Sets
8-12 Reps
2
Rack Pull (Barbell)
2 Sets
12-15 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Seated Hamstring Curl
2 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
6
Hanging Leg Raise
2 Sets
AMRAP
7
Cable Crunch
2 Sets
12-18 Reps
Day 5
1
JM Press
2 Sets
10-15 Reps
2
Preacher Curl (Barbell)
2 Sets
8-12 Reps
3
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
4
Incline Cable Curl
2 Sets
10-15 Reps
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
6
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
7
Hammer Curl
2 Sets
8-12 Reps
8
Wrist Curls
2 Sets
2-5 Reps
9
Cable Crunch
2 Sets
12-18 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Chin-Up (Weighted)
3 Sets
AMRAP
3
Seated Overhead Press (Barbell)
2 Sets
10-15 Reps
4
Seated Wide-Grip Row (Cable)
2 Sets
10-15 Reps
5
Cable Crossover
2 Sets
10-15 Reps
6
Chest Supported Row (Machine)
2 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
8
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
9
Rear Delt Cable Fly
2 Sets
10-15 Reps
Day 2
1
Hack Squat
3 Sets
8-12 Reps
2
Rack Pull (Barbell)
2 Sets
12-15 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Lying Leg Curl
2 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
6
Hanging Leg Raise
2 Sets
AMRAP
7
Cable Crunch
2 Sets
12-18 Reps
Day 3
1
Larsen Press (Barbell)
3 Sets
8-12 Reps
2
Wide Grip Pull-Up
2 Sets
AMRAP
3
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
5
Standing Pullover (Cable)
2 Sets
10-15 Reps
6
Seated Row (Cable)
2 Sets
12-15 Reps
7
Preacher Curl (Barbell)
2 Sets
8-12 Reps
8
Incline Tricep Extention (Cable)
2 Sets
8-12 Reps
9
Reverse Pec Deck
2 Sets
12-15 Reps
Day 4
1
Hack Squat
3 Sets
8-12 Reps
2
Rack Pull (Barbell)
2 Sets
12-15 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Seated Hamstring Curl
2 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
6
Hanging Leg Raise
2 Sets
AMRAP
7
Cable Crunch
2 Sets
12-18 Reps
Day 5
1
JM Press
2 Sets
10-15 Reps
2
Preacher Curl (Barbell)
2 Sets
8-12 Reps
3
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
4
Incline Cable Curl
2 Sets
10-15 Reps
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
6
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
7
Hammer Curl
2 Sets
8-12 Reps
8
Wrist Curls
2 Sets
2-5 Reps
9
Cable Crunch
2 Sets
12-18 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Chin-Up (Weighted)
3 Sets
AMRAP
3
Seated Overhead Press (Barbell)
2 Sets
10-15 Reps
4
Seated Wide-Grip Row (Cable)
2 Sets
10-15 Reps
5
Cable Crossover
2 Sets
10-15 Reps
6
Chest Supported Row (Machine)
2 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
8
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
9
Rear Delt Cable Fly
2 Sets
10-15 Reps
Day 2
1
Hack Squat
3 Sets
8-12 Reps
2
Rack Pull (Barbell)
2 Sets
12-15 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Lying Leg Curl
2 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
6
Hanging Leg Raise
2 Sets
AMRAP
7
Cable Crunch
2 Sets
12-18 Reps
Day 3
1
Larsen Press (Barbell)
3 Sets
8-12 Reps
2
Wide Grip Pull-Up
2 Sets
AMRAP
3
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
5
Standing Pullover (Cable)
2 Sets
10-15 Reps
6
Seated Row (Cable)
2 Sets
12-15 Reps
7
Preacher Curl (Barbell)
2 Sets
8-12 Reps
8
Incline Tricep Extention (Cable)
2 Sets
8-12 Reps
9
Reverse Pec Deck
2 Sets
12-15 Reps
Day 4
1
Hack Squat
3 Sets
8-12 Reps
2
Rack Pull (Barbell)
2 Sets
12-15 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Seated Hamstring Curl
2 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
6
Hanging Leg Raise
2 Sets
AMRAP
7
Cable Crunch
2 Sets
12-18 Reps
Day 5
1
JM Press
2 Sets
10-15 Reps
2
Preacher Curl (Barbell)
2 Sets
8-12 Reps
3
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
4
Incline Cable Curl
2 Sets
10-15 Reps
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
6
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
7
Hammer Curl
2 Sets
8-12 Reps
8
Wrist Curls
2 Sets
2-5 Reps
9
Cable Crunch
2 Sets
12-18 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Chin-Up (Weighted)
3 Sets
AMRAP
3
Seated Overhead Press (Barbell)
2 Sets
10-15 Reps
4
Seated Wide-Grip Row (Cable)
2 Sets
10-15 Reps
5
Cable Crossover
2 Sets
10-15 Reps
6
Chest Supported Row (Machine)
2 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
8
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
9
Rear Delt Cable Fly
2 Sets
10-15 Reps
Day 2
1
Hack Squat
3 Sets
8-12 Reps
2
Rack Pull (Barbell)
2 Sets
12-15 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Lying Leg Curl
2 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
6
Hanging Leg Raise
2 Sets
AMRAP
7
Cable Crunch
2 Sets
12-18 Reps
Day 3
1
Larsen Press (Barbell)
3 Sets
8-12 Reps
2
Wide Grip Pull-Up
2 Sets
AMRAP
3
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
5
Standing Pullover (Cable)
2 Sets
10-15 Reps
6
Seated Row (Cable)
2 Sets
12-15 Reps
7
Preacher Curl (Barbell)
2 Sets
8-12 Reps
8
Incline Tricep Extention (Cable)
2 Sets
8-12 Reps
9
Reverse Pec Deck
2 Sets
12-15 Reps
Day 4
1
Hack Squat
3 Sets
8-12 Reps
2
Rack Pull (Barbell)
2 Sets
12-15 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Seated Hamstring Curl
2 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
6
Hanging Leg Raise
2 Sets
AMRAP
7
Cable Crunch
2 Sets
12-18 Reps
Day 5
1
JM Press
2 Sets
10-15 Reps
2
Preacher Curl (Barbell)
2 Sets
8-12 Reps
3
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
4
Incline Cable Curl
2 Sets
10-15 Reps
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
6
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
7
Hammer Curl
2 Sets
8-12 Reps
8
Wrist Curls
2 Sets
2-5 Reps
9
Cable Crunch
2 Sets
12-18 Reps