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Upper - Lower - Bro

by Thom v M
3 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
    Jun 18, 2025 07:47

Summary

Transform your physique with the Upper - Lower - Bro program, a comprehensive 12-week training plan designed for serious lifters. Comprising five days of focused workouts, this program alternates between upper and lower body sessions, ensuring balanced muscle development and optimal recovery. With a variety of exercises targeting arms, legs, and core, you'll build strength and definition while mastering techniques like the JM Press and Hack Squat. Get ready to push your limits and achieve your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
AMRAP
-
3
Seated Overhead Press (Barbell)
2
10-15 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-15 reps
-
5
Cable Crossover
2
10-15 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
10-15 reps
-
9
Rear Delt Cable Fly
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
AMRAP
-
3
Seated Overhead Press (Barbell)
2
10-15 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-15 reps
-
5
Cable Crossover
2
10-15 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
10-15 reps
-
9
Rear Delt Cable Fly
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
AMRAP
-
3
Seated Overhead Press (Barbell)
2
10-15 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-15 reps
-
5
Cable Crossover
2
10-15 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
10-15 reps
-
9
Rear Delt Cable Fly
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
AMRAP
-
3
Seated Overhead Press (Barbell)
2
10-15 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-15 reps
-
5
Cable Crossover
2
10-15 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
10-15 reps
-
9
Rear Delt Cable Fly
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
AMRAP
-
3
Seated Overhead Press (Barbell)
2
10-15 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-15 reps
-
5
Cable Crossover
2
10-15 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
10-15 reps
-
9
Rear Delt Cable Fly
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
AMRAP
-
3
Seated Overhead Press (Barbell)
2
10-15 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-15 reps
-
5
Cable Crossover
2
10-15 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
10-15 reps
-
9
Rear Delt Cable Fly
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
AMRAP
-
3
Seated Overhead Press (Barbell)
2
10-15 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-15 reps
-
5
Cable Crossover
2
10-15 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
10-15 reps
-
9
Rear Delt Cable Fly
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
AMRAP
-
3
Seated Overhead Press (Barbell)
2
10-15 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-15 reps
-
5
Cable Crossover
2
10-15 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
10-15 reps
-
9
Rear Delt Cable Fly
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
AMRAP
-
3
Seated Overhead Press (Barbell)
2
10-15 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-15 reps
-
5
Cable Crossover
2
10-15 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
10-15 reps
-
9
Rear Delt Cable Fly
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
AMRAP
-
3
Seated Overhead Press (Barbell)
2
10-15 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-15 reps
-
5
Cable Crossover
2
10-15 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
10-15 reps
-
9
Rear Delt Cable Fly
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
AMRAP
-
3
Seated Overhead Press (Barbell)
2
10-15 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-15 reps
-
5
Cable Crossover
2
10-15 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
10-15 reps
-
9
Rear Delt Cable Fly
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
AMRAP
-
3
Seated Overhead Press (Barbell)
2
10-15 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-15 reps
-
5
Cable Crossover
2
10-15 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
8
Incline Curl (Dumbbell)
2
10-15 reps
-
9
Rear Delt Cable Fly
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Rack Pull (Barbell)
2
12-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Cable Crunch
2
12-18 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Rack Pull (Barbell)
2
12-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Cable Crunch
2
12-18 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Rack Pull (Barbell)
2
12-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Cable Crunch
2
12-18 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Rack Pull (Barbell)
2
12-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Cable Crunch
2
12-18 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Rack Pull (Barbell)
2
12-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Cable Crunch
2
12-18 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Rack Pull (Barbell)
2
12-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Cable Crunch
2
12-18 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Rack Pull (Barbell)
2
12-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Cable Crunch
2
12-18 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Rack Pull (Barbell)
2
12-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Cable Crunch
2
12-18 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Rack Pull (Barbell)
2
12-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Cable Crunch
2
12-18 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Rack Pull (Barbell)
2
12-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Cable Crunch
2
12-18 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Rack Pull (Barbell)
2
12-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Cable Crunch
2
12-18 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Rack Pull (Barbell)
2
12-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Cable Crunch
2
12-18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
-
2
Wide Grip Pull-Up
2
AMRAP
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Standing Pullover (Cable)
2
10-15 reps
-
6
Seated Row (Cable)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Tricep Extention (Cable)
2
8-12 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
-
2
Wide Grip Pull-Up
2
AMRAP
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Standing Pullover (Cable)
2
10-15 reps
-
6
Seated Row (Cable)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Tricep Extention (Cable)
2
8-12 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
-
2
Wide Grip Pull-Up
2
AMRAP
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Standing Pullover (Cable)
2
10-15 reps
-
6
Seated Row (Cable)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Tricep Extention (Cable)
2
8-12 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
-
2
Wide Grip Pull-Up
2
AMRAP
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Standing Pullover (Cable)
2
10-15 reps
-
6
Seated Row (Cable)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Tricep Extention (Cable)
2
8-12 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
-
2
Wide Grip Pull-Up
2
AMRAP
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Standing Pullover (Cable)
2
10-15 reps
-
6
Seated Row (Cable)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Tricep Extention (Cable)
2
8-12 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
-
2
Wide Grip Pull-Up
2
AMRAP
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Standing Pullover (Cable)
2
10-15 reps
-
6
Seated Row (Cable)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Tricep Extention (Cable)
2
8-12 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
-
2
Wide Grip Pull-Up
2
AMRAP
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Standing Pullover (Cable)
2
10-15 reps
-
6
Seated Row (Cable)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Tricep Extention (Cable)
2
8-12 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
-
2
Wide Grip Pull-Up
2
AMRAP
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Standing Pullover (Cable)
2
10-15 reps
-
6
Seated Row (Cable)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Tricep Extention (Cable)
2
8-12 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
-
2
Wide Grip Pull-Up
2
AMRAP
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Standing Pullover (Cable)
2
10-15 reps
-
6
Seated Row (Cable)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Tricep Extention (Cable)
2
8-12 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
-
2
Wide Grip Pull-Up
2
AMRAP
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Standing Pullover (Cable)
2
10-15 reps
-
6
Seated Row (Cable)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Tricep Extention (Cable)
2
8-12 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
-
2
Wide Grip Pull-Up
2
AMRAP
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Standing Pullover (Cable)
2
10-15 reps
-
6
Seated Row (Cable)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Tricep Extention (Cable)
2
8-12 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
-
2
Wide Grip Pull-Up
2
AMRAP
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Standing Pullover (Cable)
2
10-15 reps
-
6
Seated Row (Cable)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Tricep Extention (Cable)
2
8-12 reps
-
9
Reverse Pec Deck
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Rack Pull (Barbell)
2
12-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Cable Crunch
2
12-18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Rack Pull (Barbell)
2
12-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Cable Crunch
2
12-18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Rack Pull (Barbell)
2
12-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Cable Crunch
2
12-18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Rack Pull (Barbell)
2
12-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Cable Crunch
2
12-18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Rack Pull (Barbell)
2
12-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Cable Crunch
2
12-18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Rack Pull (Barbell)
2
12-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Cable Crunch
2
12-18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Rack Pull (Barbell)
2
12-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Cable Crunch
2
12-18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Rack Pull (Barbell)
2
12-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Cable Crunch
2
12-18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Rack Pull (Barbell)
2
12-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Cable Crunch
2
12-18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Rack Pull (Barbell)
2
12-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Cable Crunch
2
12-18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Rack Pull (Barbell)
2
12-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Cable Crunch
2
12-18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Rack Pull (Barbell)
2
12-15 reps
-
3
Leg Extension
2
8-12 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Cable Crunch
2
12-18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10-15 reps
-
2
Preacher Curl (Barbell)
2
8-12 reps
-
3
Overhead Tricep Extension (Cable)
2
10-15 reps
-
4
Incline Cable Curl
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
7
Hammer Curl
2
8-12 reps
-
8
Wrist Curls
2
2-5 reps
-
9
Cable Crunch
2
12-18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10-15 reps
-
2
Preacher Curl (Barbell)
2
8-12 reps
-
3
Overhead Tricep Extension (Cable)
2
10-15 reps
-
4
Incline Cable Curl
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
7
Hammer Curl
2
8-12 reps
-
8
Wrist Curls
2
2-5 reps
-
9
Cable Crunch
2
12-18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10-15 reps
-
2
Preacher Curl (Barbell)
2
8-12 reps
-
3
Overhead Tricep Extension (Cable)
2
10-15 reps
-
4
Incline Cable Curl
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
7
Hammer Curl
2
8-12 reps
-
8
Wrist Curls
2
2-5 reps
-
9
Cable Crunch
2
12-18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10-15 reps
-
2
Preacher Curl (Barbell)
2
8-12 reps
-
3
Overhead Tricep Extension (Cable)
2
10-15 reps
-
4
Incline Cable Curl
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
7
Hammer Curl
2
8-12 reps
-
8
Wrist Curls
2
2-5 reps
-
9
Cable Crunch
2
12-18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10-15 reps
-
2
Preacher Curl (Barbell)
2
8-12 reps
-
3
Overhead Tricep Extension (Cable)
2
10-15 reps
-
4
Incline Cable Curl
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
7
Hammer Curl
2
8-12 reps
-
8
Wrist Curls
2
2-5 reps
-
9
Cable Crunch
2
12-18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10-15 reps
-
2
Preacher Curl (Barbell)
2
8-12 reps
-
3
Overhead Tricep Extension (Cable)
2
10-15 reps
-
4
Incline Cable Curl
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
7
Hammer Curl
2
8-12 reps
-
8
Wrist Curls
2
2-5 reps
-
9
Cable Crunch
2
12-18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10-15 reps
-
2
Preacher Curl (Barbell)
2
8-12 reps
-
3
Overhead Tricep Extension (Cable)
2
10-15 reps
-
4
Incline Cable Curl
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
7
Hammer Curl
2
8-12 reps
-
8
Wrist Curls
2
2-5 reps
-
9
Cable Crunch
2
12-18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10-15 reps
-
2
Preacher Curl (Barbell)
2
8-12 reps
-
3
Overhead Tricep Extension (Cable)
2
10-15 reps
-
4
Incline Cable Curl
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
7
Hammer Curl
2
8-12 reps
-
8
Wrist Curls
2
2-5 reps
-
9
Cable Crunch
2
12-18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10-15 reps
-
2
Preacher Curl (Barbell)
2
8-12 reps
-
3
Overhead Tricep Extension (Cable)
2
10-15 reps
-
4
Incline Cable Curl
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
7
Hammer Curl
2
8-12 reps
-
8
Wrist Curls
2
2-5 reps
-
9
Cable Crunch
2
12-18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10-15 reps
-
2
Preacher Curl (Barbell)
2
8-12 reps
-
3
Overhead Tricep Extension (Cable)
2
10-15 reps
-
4
Incline Cable Curl
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
7
Hammer Curl
2
8-12 reps
-
8
Wrist Curls
2
2-5 reps
-
9
Cable Crunch
2
12-18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10-15 reps
-
2
Preacher Curl (Barbell)
2
8-12 reps
-
3
Overhead Tricep Extension (Cable)
2
10-15 reps
-
4
Incline Cable Curl
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
7
Hammer Curl
2
8-12 reps
-
8
Wrist Curls
2
2-5 reps
-
9
Cable Crunch
2
12-18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10-15 reps
-
2
Preacher Curl (Barbell)
2
8-12 reps
-
3
Overhead Tricep Extension (Cable)
2
10-15 reps
-
4
Incline Cable Curl
2
10-15 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
7
Hammer Curl
2
8-12 reps
-
8
Wrist Curls
2
2-5 reps
-
9
Cable Crunch
2
12-18 reps
-
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
-