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Kona splitti tosijjaa

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Program Description

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Program Overview

  • Level
    Advanced, Intermediate, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 28, 2025 11:42
  • Last Edited
    Jun 18, 2025 12:54

Summary

Embark on a transformative 16-week journey with the "Kona splitti tosijjaa" program, designed for serious lifters ready to elevate their strength and physique. This 5-day-a-week regimen focuses on comprehensive muscle engagement, featuring a mix of bodyweight, barbell, and machine exercises tailored to build your upper back, legs, and arms. With a variety of movements like Pull-Ups, Squats, and Deadlifts, you'll challenge your limits and see real progress. Equip yourself with the full gym setup and get ready to push your boundaries!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Pec Deck (Machine)
2
8-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Tricep Pushdown (Cable)
4
6-10 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Pec Deck (Machine)
2
8-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Tricep Pushdown (Cable)
4
6-10 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Pec Deck (Machine)
2
8-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Tricep Pushdown (Cable)
4
6-10 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Pec Deck (Machine)
2
8-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Tricep Pushdown (Cable)
4
6-10 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Pec Deck (Machine)
2
8-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Tricep Pushdown (Cable)
4
6-10 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Pec Deck (Machine)
2
8-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Tricep Pushdown (Cable)
4
6-10 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Pec Deck (Machine)
2
8-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Tricep Pushdown (Cable)
4
6-10 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Pec Deck (Machine)
2
8-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Tricep Pushdown (Cable)
4
6-10 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Pec Deck (Machine)
2
8-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Tricep Pushdown (Cable)
4
6-10 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Pec Deck (Machine)
2
8-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Tricep Pushdown (Cable)
4
6-10 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Pec Deck (Machine)
2
8-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Tricep Pushdown (Cable)
4
6-10 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Pec Deck (Machine)
2
8-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Tricep Pushdown (Cable)
4
6-10 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Pec Deck (Machine)
2
8-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Tricep Pushdown (Cable)
4
6-10 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Pec Deck (Machine)
2
8-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Tricep Pushdown (Cable)
4
6-10 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Pec Deck (Machine)
2
8-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Tricep Pushdown (Cable)
4
6-10 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Pec Deck (Machine)
2
8-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Tricep Pushdown (Cable)
4
6-10 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chest supported T-bar row
3
6-10 reps
-
3
High Row
2
8-10 reps
-
4
Seated Row (Cable)
2
6-8 reps
-
5
Reverse Pec Deck
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chest supported T-bar row
3
6-10 reps
-
3
High Row
2
8-10 reps
-
4
Seated Row (Cable)
2
6-8 reps
-
5
Reverse Pec Deck
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chest supported T-bar row
3
6-10 reps
-
3
High Row
2
8-10 reps
-
4
Seated Row (Cable)
2
6-8 reps
-
5
Reverse Pec Deck
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chest supported T-bar row
3
6-10 reps
-
3
High Row
2
8-10 reps
-
4
Seated Row (Cable)
2
6-8 reps
-
5
Reverse Pec Deck
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chest supported T-bar row
3
6-10 reps
-
3
High Row
2
8-10 reps
-
4
Seated Row (Cable)
2
6-8 reps
-
5
Reverse Pec Deck
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chest supported T-bar row
3
6-10 reps
-
3
High Row
2
8-10 reps
-
4
Seated Row (Cable)
2
6-8 reps
-
5
Reverse Pec Deck
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chest supported T-bar row
3
6-10 reps
-
3
High Row
2
8-10 reps
-
4
Seated Row (Cable)
2
6-8 reps
-
5
Reverse Pec Deck
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chest supported T-bar row
3
6-10 reps
-
3
High Row
2
8-10 reps
-
4
Seated Row (Cable)
2
6-8 reps
-
5
Reverse Pec Deck
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chest supported T-bar row
3
6-10 reps
-
3
High Row
2
8-10 reps
-
4
Seated Row (Cable)
2
6-8 reps
-
5
Reverse Pec Deck
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chest supported T-bar row
3
6-10 reps
-
3
High Row
2
8-10 reps
-
4
Seated Row (Cable)
2
6-8 reps
-
5
Reverse Pec Deck
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chest supported T-bar row
3
6-10 reps
-
3
High Row
2
8-10 reps
-
4
Seated Row (Cable)
2
6-8 reps
-
5
Reverse Pec Deck
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chest supported T-bar row
3
6-10 reps
-
3
High Row
2
8-10 reps
-
4
Seated Row (Cable)
2
6-8 reps
-
5
Reverse Pec Deck
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chest supported T-bar row
3
6-10 reps
-
3
High Row
2
8-10 reps
-
4
Seated Row (Cable)
2
6-8 reps
-
5
Reverse Pec Deck
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chest supported T-bar row
3
6-10 reps
-
3
High Row
2
8-10 reps
-
4
Seated Row (Cable)
2
6-8 reps
-
5
Reverse Pec Deck
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chest supported T-bar row
3
6-10 reps
-
3
High Row
2
8-10 reps
-
4
Seated Row (Cable)
2
6-8 reps
-
5
Reverse Pec Deck
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Chest supported T-bar row
3
6-10 reps
-
3
High Row
2
8-10 reps
-
4
Seated Row (Cable)
2
6-8 reps
-
5
Reverse Pec Deck
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Split Squat (Smith Machine)
3
6-12 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Standing Calf Raise
4
8-20 reps
-
7
Cable Crunch
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Split Squat (Smith Machine)
3
6-12 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Standing Calf Raise
4
8-20 reps
-
7
Cable Crunch
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Split Squat (Smith Machine)
3
6-12 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Standing Calf Raise
4
8-20 reps
-
7
Cable Crunch
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Split Squat (Smith Machine)
3
6-12 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Standing Calf Raise
4
8-20 reps
-
7
Cable Crunch
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Split Squat (Smith Machine)
3
6-12 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Standing Calf Raise
4
8-20 reps
-
7
Cable Crunch
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Split Squat (Smith Machine)
3
6-12 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Standing Calf Raise
4
8-20 reps
-
7
Cable Crunch
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Split Squat (Smith Machine)
3
6-12 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Standing Calf Raise
4
8-20 reps
-
7
Cable Crunch
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Split Squat (Smith Machine)
3
6-12 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Standing Calf Raise
4
8-20 reps
-
7
Cable Crunch
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Split Squat (Smith Machine)
3
6-12 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Standing Calf Raise
4
8-20 reps
-
7
Cable Crunch
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Split Squat (Smith Machine)
3
6-12 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Standing Calf Raise
4
8-20 reps
-
7
Cable Crunch
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Split Squat (Smith Machine)
3
6-12 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Standing Calf Raise
4
8-20 reps
-
7
Cable Crunch
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Split Squat (Smith Machine)
3
6-12 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Standing Calf Raise
4
8-20 reps
-
7
Cable Crunch
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Split Squat (Smith Machine)
3
6-12 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Standing Calf Raise
4
8-20 reps
-
7
Cable Crunch
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Split Squat (Smith Machine)
3
6-12 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Standing Calf Raise
4
8-20 reps
-
7
Cable Crunch
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Split Squat (Smith Machine)
3
6-12 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Standing Calf Raise
4
8-20 reps
-
7
Cable Crunch
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Split Squat (Smith Machine)
3
6-12 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Standing Calf Raise
4
8-20 reps
-
7
Cable Crunch
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3
Cable Crossover
2
10-12 reps
-
4
Seated Dip (Machine)
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Machine)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3
Cable Crossover
2
10-12 reps
-
4
Seated Dip (Machine)
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Machine)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3
Cable Crossover
2
10-12 reps
-
4
Seated Dip (Machine)
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Machine)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3
Cable Crossover
2
10-12 reps
-
4
Seated Dip (Machine)
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Machine)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3
Cable Crossover
2
10-12 reps
-
4
Seated Dip (Machine)
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Machine)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3
Cable Crossover
2
10-12 reps
-
4
Seated Dip (Machine)
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Machine)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3
Cable Crossover
2
10-12 reps
-
4
Seated Dip (Machine)
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Machine)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3
Cable Crossover
2
10-12 reps
-
4
Seated Dip (Machine)
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Machine)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3
Cable Crossover
2
10-12 reps
-
4
Seated Dip (Machine)
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Machine)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3
Cable Crossover
2
10-12 reps
-
4
Seated Dip (Machine)
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Machine)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3
Cable Crossover
2
10-12 reps
-
4
Seated Dip (Machine)
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Machine)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3
Cable Crossover
2
10-12 reps
-
4
Seated Dip (Machine)
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Machine)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3
Cable Crossover
2
10-12 reps
-
4
Seated Dip (Machine)
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Machine)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3
Cable Crossover
2
10-12 reps
-
4
Seated Dip (Machine)
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Machine)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3
Cable Crossover
2
10-12 reps
-
4
Seated Dip (Machine)
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Machine)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3
Cable Crossover
2
10-12 reps
-
4
Seated Dip (Machine)
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Machine)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
High Row
3
6-10 reps
-
3
Barbell Row
3
6-8 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Face Pull
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
High Row
3
6-10 reps
-
3
Barbell Row
3
6-8 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Face Pull
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
High Row
3
6-10 reps
-
3
Barbell Row
3
6-8 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Face Pull
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
High Row
3
6-10 reps
-
3
Barbell Row
3
6-8 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Face Pull
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
High Row
3
6-10 reps
-
3
Barbell Row
3
6-8 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Face Pull
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
High Row
3
6-10 reps
-
3
Barbell Row
3
6-8 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Face Pull
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
High Row
3
6-10 reps
-
3
Barbell Row
3
6-8 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Face Pull
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
High Row
3
6-10 reps
-
3
Barbell Row
3
6-8 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Face Pull
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
High Row
3
6-10 reps
-
3
Barbell Row
3
6-8 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Face Pull
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
High Row
3
6-10 reps
-
3
Barbell Row
3
6-8 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Face Pull
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
High Row
3
6-10 reps
-
3
Barbell Row
3
6-8 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Face Pull
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
High Row
3
6-10 reps
-
3
Barbell Row
3
6-8 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Face Pull
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
High Row
3
6-10 reps
-
3
Barbell Row
3
6-8 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Face Pull
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
High Row
3
6-10 reps
-
3
Barbell Row
3
6-8 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Face Pull
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
High Row
3
6-10 reps
-
3
Barbell Row
3
6-8 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Face Pull
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
High Row
3
6-10 reps
-
3
Barbell Row
3
6-8 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Face Pull
4
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
7
Hammer Curl
2
8-12 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
2
Chest supported T-bar row
3 Sets
6-10 Reps
-
3
High Row
2 Sets
8-10 Reps
-
4
Seated Row (Cable)
2 Sets
6-8 Reps
-
5
Reverse Pec Deck
4 Sets
10-15 Reps
-
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
7
Hammer Curl
2 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
2 Sets
6 Reps
-
2
Stiff Leg Deadlift
3 Sets
6-10 Reps
-
3
Split Squat (Smith Machine)
3 Sets
6-12 Reps
-
4
Lying Leg Curl
2 Sets
8-10 Reps
-
5
Leg Extension
2 Sets
8-10 Reps
-
6
Standing Calf Raise
4 Sets
8-20 Reps
-
7
Cable Crunch
4 Sets
10-20 Reps
-
Day 4
1
Chest Press (Machine)
3 Sets
8-12 Reps
-
2
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
-
3
Cable Crossover
2 Sets
10-12 Reps
-
4
Seated Dip (Machine)
3 Sets
6-10 Reps
-
5
Overhead Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
-
6
Lateral Raise (Machine)
4 Sets
10-15 Reps
-
Day 5
1
Seated Row (Cable)
3 Sets
8-12 Reps
-
2
High Row
3 Sets
6-10 Reps
-
3
Barbell Row
3 Sets
6-8 Reps
-
4
Standing Pullover (Cable)
3 Sets
10-15 Reps
-
5
Face Pull
4 Sets
10-15 Reps
-
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
7
Hammer Curl
2 Sets
8-12 Reps
-
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
3
Military Press (Barbell)
3 Sets
6-8 Reps
-
4
Pec Deck (Machine)
2 Sets
8-15 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-
6
Tricep Pushdown (Cable)
4 Sets
6-10 Reps
-
7
Skull Crusher (Barbell)
2 Sets
8-12 Reps
-