logo
BoostcampPNG

Kona splitti tosijjaa

by
1 athletes joined

Program Description

jo

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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16%
Triceps
12%
Chest
10.9%
Lats
10.7%
Front Delts
9.2%
Biceps
7.8%
Middle Delts
6.8%
Rear Delts
5.2%
Hamstrings
4.7%
Quadriceps
4.1%
Glutes
3.8%
Abs
3.6%
Calves
2.4%
Forearms
1.4%
Lower Back
1.1%
Adductors
0.5%
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
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
-