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Arnold Split+arms/delts focused

by Kuba Kuba
1 athletes joined

Program Description

Arms lacking? Do this plan

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 07, 2024 09:00
  • Last Edited
    Jun 18, 2025 08:22

Summary

Unleash your potential with the Arnold Split+arms/delts focused program, a 12-week journey designed for dedicated lifters aiming to sculpt their upper body. Train four days a week, targeting back, chest, arms, and shoulders with a mix of bodyweight, machine, and cable exercises. Each session is meticulously crafted to enhance strength and definition, ensuring you build muscle effectively while honing your technique. Get ready to push your limits and achieve the physique you've always wanted!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
3
Single Arm High Row (Cable)
1
2
12 reps
12 reps
RPE 6
RPE 10
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 10
5
Single Arm Row (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 10
6
Lat Pulldown
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
3
Single Arm High Row (Cable)
1
2
12 reps
12 reps
RPE 6
RPE 10
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 10
5
Single Arm Row (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 10
6
Lat Pulldown
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
3
Single Arm High Row (Cable)
1
2
12 reps
12 reps
RPE 6
RPE 10
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 10
5
Single Arm Row (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 10
6
Lat Pulldown
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
3
Single Arm High Row (Cable)
1
2
12 reps
12 reps
RPE 6
RPE 10
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 10
5
Single Arm Row (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 10
6
Lat Pulldown
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
3
Single Arm High Row (Cable)
1
2
12 reps
12 reps
RPE 6
RPE 10
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 10
5
Single Arm Row (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 10
6
Lat Pulldown
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
3
Single Arm High Row (Cable)
1
2
12 reps
12 reps
RPE 6
RPE 10
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 10
5
Single Arm Row (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 10
6
Lat Pulldown
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
3
Single Arm High Row (Cable)
1
2
12 reps
12 reps
RPE 6
RPE 10
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 10
5
Single Arm Row (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 10
6
Lat Pulldown
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
3
Single Arm High Row (Cable)
1
2
12 reps
12 reps
RPE 6
RPE 10
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 10
5
Single Arm Row (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 10
6
Lat Pulldown
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
3
Single Arm High Row (Cable)
1
2
12 reps
12 reps
RPE 6
RPE 10
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 10
5
Single Arm Row (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 10
6
Lat Pulldown
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
3
Single Arm High Row (Cable)
1
2
12 reps
12 reps
RPE 6
RPE 10
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 10
5
Single Arm Row (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 10
6
Lat Pulldown
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
3
Single Arm High Row (Cable)
1
2
12 reps
12 reps
RPE 6
RPE 10
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 10
5
Single Arm Row (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 10
6
Lat Pulldown
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
2
12 reps
12 reps
RPE 6
RPE 10
3
Single Arm High Row (Cable)
1
2
12 reps
12 reps
RPE 6
RPE 10
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 10
5
Single Arm Row (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 10
6
Lat Pulldown
1
2
12 reps
12 reps
RPE 6
RPE 10
7
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
2
Single Arm Rear Delt Cable Fly
1
2
15 reps
12 reps
RPE 6
RPE 10
3
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Single Arm Pushdown
1
2
15 reps
15 reps
RPE 6
RPE 10
5
Hammer Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Single Arm Overhead Exte
1
2
15 reps
20 reps
RPE 6
RPE 10
7
Wrist Curls
1
2
15 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
2
Single Arm Rear Delt Cable Fly
1
2
15 reps
12 reps
RPE 6
RPE 10
3
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Single Arm Pushdown
1
2
15 reps
15 reps
RPE 6
RPE 10
5
Hammer Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Single Arm Overhead Exte
1
2
15 reps
20 reps
RPE 6
RPE 10
7
Wrist Curls
1
2
15 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
2
Single Arm Rear Delt Cable Fly
1
2
15 reps
12 reps
RPE 6
RPE 10
3
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Single Arm Pushdown
1
2
15 reps
15 reps
RPE 6
RPE 10
5
Hammer Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Single Arm Overhead Exte
1
2
15 reps
20 reps
RPE 6
RPE 10
7
Wrist Curls
1
2
15 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
2
Single Arm Rear Delt Cable Fly
1
2
15 reps
12 reps
RPE 6
RPE 10
3
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Single Arm Pushdown
1
2
15 reps
15 reps
RPE 6
RPE 10
5
Hammer Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Single Arm Overhead Exte
1
2
15 reps
20 reps
RPE 6
RPE 10
7
Wrist Curls
1
2
15 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
2
Single Arm Rear Delt Cable Fly
1
2
15 reps
12 reps
RPE 6
RPE 10
3
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Single Arm Pushdown
1
2
15 reps
15 reps
RPE 6
RPE 10
5
Hammer Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Single Arm Overhead Exte
1
2
15 reps
20 reps
RPE 6
RPE 10
7
Wrist Curls
1
2
15 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
2
Single Arm Rear Delt Cable Fly
1
2
15 reps
12 reps
RPE 6
RPE 10
3
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Single Arm Pushdown
1
2
15 reps
15 reps
RPE 6
RPE 10
5
Hammer Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Single Arm Overhead Exte
1
2
15 reps
20 reps
RPE 6
RPE 10
7
Wrist Curls
1
2
15 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
2
Single Arm Rear Delt Cable Fly
1
2
15 reps
12 reps
RPE 6
RPE 10
3
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Single Arm Pushdown
1
2
15 reps
15 reps
RPE 6
RPE 10
5
Hammer Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Single Arm Overhead Exte
1
2
15 reps
20 reps
RPE 6
RPE 10
7
Wrist Curls
1
2
15 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
2
Single Arm Rear Delt Cable Fly
1
2
15 reps
12 reps
RPE 6
RPE 10
3
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Single Arm Pushdown
1
2
15 reps
15 reps
RPE 6
RPE 10
5
Hammer Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Single Arm Overhead Exte
1
2
15 reps
20 reps
RPE 6
RPE 10
7
Wrist Curls
1
2
15 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
2
Single Arm Rear Delt Cable Fly
1
2
15 reps
12 reps
RPE 6
RPE 10
3
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Single Arm Pushdown
1
2
15 reps
15 reps
RPE 6
RPE 10
5
Hammer Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Single Arm Overhead Exte
1
2
15 reps
20 reps
RPE 6
RPE 10
7
Wrist Curls
1
2
15 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
2
Single Arm Rear Delt Cable Fly
1
2
15 reps
12 reps
RPE 6
RPE 10
3
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Single Arm Pushdown
1
2
15 reps
15 reps
RPE 6
RPE 10
5
Hammer Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Single Arm Overhead Exte
1
2
15 reps
20 reps
RPE 6
RPE 10
7
Wrist Curls
1
2
15 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
2
Single Arm Rear Delt Cable Fly
1
2
15 reps
12 reps
RPE 6
RPE 10
3
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Single Arm Pushdown
1
2
15 reps
15 reps
RPE 6
RPE 10
5
Hammer Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Single Arm Overhead Exte
1
2
15 reps
20 reps
RPE 6
RPE 10
7
Wrist Curls
1
2
15 reps
12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
2
Single Arm Rear Delt Cable Fly
1
2
15 reps
12 reps
RPE 6
RPE 10
3
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Single Arm Pushdown
1
2
15 reps
15 reps
RPE 6
RPE 10
5
Hammer Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
6
Single Arm Overhead Exte
1
2
15 reps
20 reps
RPE 6
RPE 10
7
Wrist Curls
1
2
15 reps
12 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
12 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Deadlift (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3
Leg Extension
1
1
1
12 reps
12 reps
15 reps
RPE 6
RPE 9
RPE 9
4
Lying Leg Curl
1
2
12 reps
15 reps
RPE 6
RPE 9
5
Standing Calf Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
3
Incline Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Preacher Curl (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 10
5
Tricep Extension (Cable)
2
20 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
7A
Rear Delt Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
3
Incline Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Preacher Curl (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 10
5
Tricep Extension (Cable)
2
20 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
7A
Rear Delt Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
3
Incline Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Preacher Curl (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 10
5
Tricep Extension (Cable)
2
20 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
7A
Rear Delt Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
3
Incline Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Preacher Curl (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 10
5
Tricep Extension (Cable)
2
20 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
7A
Rear Delt Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
3
Incline Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Preacher Curl (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 10
5
Tricep Extension (Cable)
2
20 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
7A
Rear Delt Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
3
Incline Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Preacher Curl (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 10
5
Tricep Extension (Cable)
2
20 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
7A
Rear Delt Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
3
Incline Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Preacher Curl (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 10
5
Tricep Extension (Cable)
2
20 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
7A
Rear Delt Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
3
Incline Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Preacher Curl (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 10
5
Tricep Extension (Cable)
2
20 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
7A
Rear Delt Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
3
Incline Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Preacher Curl (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 10
5
Tricep Extension (Cable)
2
20 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
7A
Rear Delt Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
3
Incline Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Preacher Curl (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 10
5
Tricep Extension (Cable)
2
20 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
7A
Rear Delt Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
3
Incline Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Preacher Curl (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 10
5
Tricep Extension (Cable)
2
20 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
7A
Rear Delt Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 10
3
Incline Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 10
4
Preacher Curl (Dumbbell)
1
2
10 reps
15 reps
RPE 6
RPE 10
5
Tricep Extension (Cable)
2
20 reps
RPE 10
6A
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
7A
Rear Delt Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Chin-Up (Bodyweight)
1 Set
1 Set
6 Reps
6 Reps
@8.5
@9.5
2
Chest Press (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@6
@10
3
Single Arm High Row (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@6
@10
4
Chest Fly (Cable)
1 Set
2 Sets
20 Reps
15 Reps
@6
@10
5
Single Arm Row (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@6
@10
6
Lat Pulldown
1 Set
2 Sets
12 Reps
12 Reps
@6
@10
7
Leg Raise (Captain's Chair)
2 Sets
20 Reps
@10
Day 2
1
One Arm Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6
@10
2
Single Arm Rear Delt Cable Fly
1 Set
2 Sets
15 Reps
12 Reps
@6
@10
3
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6
@10
4
Single Arm Pushdown
1 Set
2 Sets
15 Reps
15 Reps
@6
@10
5
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6
@10
6
Single Arm Overhead Exte
1 Set
2 Sets
15 Reps
20 Reps
@6
@10
7
Wrist Curls
1 Set
2 Sets
15 Reps
12 Reps
@6
@10
Day 4
1
Bench Press (Close Grip)
1 Set
2 Sets
15 Reps
12 Reps
@6
@10
2
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@6
@10
3
Incline Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6
@10
4
Preacher Curl (Dumbbell)
1 Set
2 Sets
10 Reps
15 Reps
@6
@10
5
Tricep Extension (Cable)
2 Sets
20 Reps
@10
6A
Lateral Raise (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
@10
7A
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
Day 3
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
8 Reps
8 Reps
@6
@7
@8
@9
2
Deadlift (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
15 Reps
@6
@9
@9
4
Lying Leg Curl
1 Set
2 Sets
12 Reps
15 Reps
@6
@9
5
Standing Calf Raise
1 Set
1 Set
12 Reps
12 Reps
@9
@10