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French Stampf Split - 5/6 days - Split & Recall

by Maxime Stampfer

Program Description

For those who have lagging chest development and dominant shoulders.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 29, 2025 08:42
  • Last Edited
    Sep 29, 2025 08:54
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Chest
10.7%
Front Delts
10.6%
Biceps
10%
Upper Back
8.4%
Middle Delts
8.4%
Lats
7.8%
Quadriceps
7.7%
Hamstrings
6.2%
Glutes
4.6%
Forearms
3.9%
Rear Delts
2.9%
Lower Back
2.5%
Adductors
2.4%
Abs
1.7%
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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
One-sided Low Cable Spread
4
12-15 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Magic Triceps Dumbbell
4
15-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One-sided Low Cable Spread
4
12-15 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Magic Triceps Dumbbell
4
15-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One-sided Low Cable Spread
4
12-15 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Magic Triceps Dumbbell
4
15-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One-sided Low Cable Spread
4
12-15 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Magic Triceps Dumbbell
4
15-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One-sided Low Cable Spread
4
12-15 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Magic Triceps Dumbbell
4
15-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One-sided Low Cable Spread
4
12-15 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Magic Triceps Dumbbell
4
15-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One-sided Low Cable Spread
4
12-15 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Magic Triceps Dumbbell
4
15-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One-sided Low Cable Spread
4
12-15 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Magic Triceps Dumbbell
4
15-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One-sided Low Cable Spread
4
12-15 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Magic Triceps Dumbbell
4
15-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One-sided Low Cable Spread
4
12-15 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Magic Triceps Dumbbell
4
15-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One-sided Low Cable Spread
4
12-15 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Magic Triceps Dumbbell
4
15-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One-sided Low Cable Spread
4
12-15 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Magic Triceps Dumbbell
4
15-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6B
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm Iso Row
4
10-12 reps
-
3
Hammer Curl (Dumbbell)
4
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm Iso Row
4
10-12 reps
-
3
Hammer Curl (Dumbbell)
4
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm Iso Row
4
10-12 reps
-
3
Hammer Curl (Dumbbell)
4
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm Iso Row
4
10-12 reps
-
3
Hammer Curl (Dumbbell)
4
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm Iso Row
4
10-12 reps
-
3
Hammer Curl (Dumbbell)
4
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm Iso Row
4
10-12 reps
-
3
Hammer Curl (Dumbbell)
4
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm Iso Row
4
10-12 reps
-
3
Hammer Curl (Dumbbell)
4
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm Iso Row
4
10-12 reps
-
3
Hammer Curl (Dumbbell)
4
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm Iso Row
4
10-12 reps
-
3
Hammer Curl (Dumbbell)
4
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm Iso Row
4
10-12 reps
-
3
Hammer Curl (Dumbbell)
4
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm Iso Row
4
10-12 reps
-
3
Hammer Curl (Dumbbell)
4
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm Iso Row
4
10-12 reps
-
3
Hammer Curl (Dumbbell)
4
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Thrust Machine
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Thrust Machine
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Thrust Machine
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Thrust Machine
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Thrust Machine
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Thrust Machine
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Thrust Machine
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Thrust Machine
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Thrust Machine
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Thrust Machine
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Thrust Machine
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Thrust Machine
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-20 reps
-
2
Reverse Pec Deck
3
12-20 reps
-
3
Magic Triceps 2 Dumbbells
3
15-20 reps
-
4
Shoulder Press (Plate Loaded)
3
10-12 reps
-
5
Seated Dip (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-20 reps
-
2
Reverse Pec Deck
3
12-20 reps
-
3
Magic Triceps 2 Dumbbells
3
15-20 reps
-
4
Shoulder Press (Plate Loaded)
3
10-12 reps
-
5
Seated Dip (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-20 reps
-
2
Reverse Pec Deck
3
12-20 reps
-
3
Magic Triceps 2 Dumbbells
3
15-20 reps
-
4
Shoulder Press (Plate Loaded)
3
10-12 reps
-
5
Seated Dip (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-20 reps
-
2
Reverse Pec Deck
3
12-20 reps
-
3
Magic Triceps 2 Dumbbells
3
15-20 reps
-
4
Shoulder Press (Plate Loaded)
3
10-12 reps
-
5
Seated Dip (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-20 reps
-
2
Reverse Pec Deck
3
12-20 reps
-
3
Magic Triceps 2 Dumbbells
3
15-20 reps
-
4
Shoulder Press (Plate Loaded)
3
10-12 reps
-
5
Seated Dip (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-20 reps
-
2
Reverse Pec Deck
3
12-20 reps
-
3
Magic Triceps 2 Dumbbells
3
15-20 reps
-
4
Shoulder Press (Plate Loaded)
3
10-12 reps
-
5
Seated Dip (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-20 reps
-
2
Reverse Pec Deck
3
12-20 reps
-
3
Magic Triceps 2 Dumbbells
3
15-20 reps
-
4
Shoulder Press (Plate Loaded)
3
10-12 reps
-
5
Seated Dip (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-20 reps
-
2
Reverse Pec Deck
3
12-20 reps
-
3
Magic Triceps 2 Dumbbells
3
15-20 reps
-
4
Shoulder Press (Plate Loaded)
3
10-12 reps
-
5
Seated Dip (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-20 reps
-
2
Reverse Pec Deck
3
12-20 reps
-
3
Magic Triceps 2 Dumbbells
3
15-20 reps
-
4
Shoulder Press (Plate Loaded)
3
10-12 reps
-
5
Seated Dip (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-20 reps
-
2
Reverse Pec Deck
3
12-20 reps
-
3
Magic Triceps 2 Dumbbells
3
15-20 reps
-
4
Shoulder Press (Plate Loaded)
3
10-12 reps
-
5
Seated Dip (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-20 reps
-
2
Reverse Pec Deck
3
12-20 reps
-
3
Magic Triceps 2 Dumbbells
3
15-20 reps
-
4
Shoulder Press (Plate Loaded)
3
10-12 reps
-
5
Seated Dip (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-20 reps
-
2
Reverse Pec Deck
3
12-20 reps
-
3
Magic Triceps 2 Dumbbells
3
15-20 reps
-
4
Shoulder Press (Plate Loaded)
3
10-12 reps
-
5
Seated Dip (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Decline Bench Press (Dumbbell)
4
8-12 reps
-
3
Écarté Poulie
3
12-15 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Dip (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Decline Bench Press (Dumbbell)
4
8-12 reps
-
3
Écarté Poulie
3
12-15 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Dip (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Decline Bench Press (Dumbbell)
4
8-12 reps
-
3
Écarté Poulie
3
12-15 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Dip (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Decline Bench Press (Dumbbell)
4
8-12 reps
-
3
Écarté Poulie
3
12-15 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Dip (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Decline Bench Press (Dumbbell)
4
8-12 reps
-
3
Écarté Poulie
3
12-15 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Dip (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Decline Bench Press (Dumbbell)
4
8-12 reps
-
3
Écarté Poulie
3
12-15 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Dip (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Decline Bench Press (Dumbbell)
4
8-12 reps
-
3
Écarté Poulie
3
12-15 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Dip (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Decline Bench Press (Dumbbell)
4
8-12 reps
-
3
Écarté Poulie
3
12-15 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Dip (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Decline Bench Press (Dumbbell)
4
8-12 reps
-
3
Écarté Poulie
3
12-15 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Dip (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Decline Bench Press (Dumbbell)
4
8-12 reps
-
3
Écarté Poulie
3
12-15 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Dip (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Decline Bench Press (Dumbbell)
4
8-12 reps
-
3
Écarté Poulie
3
12-15 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Dip (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Decline Bench Press (Dumbbell)
4
8-12 reps
-
3
Écarté Poulie
3
12-15 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Dip (Weighted)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
One-sided Low Cable Spread
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
3
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Magic Triceps Dumbbell
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
5
Dip (Weighted)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6A
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
2
Single Arm Iso Row
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
3
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
2
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Hip Thrust Machine
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 4
1
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
-
2
Reverse Pec Deck
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
3
Magic Triceps 2 Dumbbells
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
4
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Seated Dip (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 5
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
2
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
3
Écarté Poulie
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Dip (Weighted)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-