5.0
(1 rating)
Program Description
Hey, fellas! Want that cartoon-level upper body that turns heads and makes the ladies swoon? Johnny Bravo's Front/Back Split delivers: massive chest, boulder shoulders, wide V-taper back, and arms that scream "hey hey hey!" Legs? Just enough to walk confidently – we're all about the mirror muscles here. This 5-day (Mon–Fri) high-frequency Front/Back antagonist split alternates "Front" days (chest, front delts, quads, fresh biceps) and "Back" days (lats, rear delts, hams, fresh triceps). Strict alternation creates "A" weeks (3 Bench + 2 Row days) and "B" weeks (3 OHP + 2 Deadlift days) for automatic variety. Why it works: - Arms crushed every session – direct when fresh, indirect opposite day – for unreal size and pumps. - Antagonist setup kills pre-fatigue so curls and tricep work stay strong. - Heavy upper focus with light leg maintenance. Progression: - Main lifts (Bench, OHP, Cable Rows, Deadlift): 6-week undulating wave – Weeks 1–2: 4×10–12 | 3–4: 4×6–8 | 5–6: 4×4–6. Deload, repeat heavier. - Accessories: Double progression in fixed ranges – hit top reps across sets twice → add weight.II
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length14 weeks
- Time Per Workout90 minutes
- CreatedDec 28, 2025 12:42
- Last EditedFeb 18, 2026 04:19
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.2%
Biceps
12.1%
Front Delts
11.1%
Upper Back
10.8%
Chest
9.5%
Middle Delts
9%
Lats
7.8%
Abs
4.7%
Forearms
4.5%
Quadriceps
4.2%
Hamstrings
4.2%
Rear Delts
3.6%
Glutes
3.3%
Lower Back
2.1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Leg Extension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Hamstring Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Abs Crunch (Machine)
4
12-15 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Leg Extension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Hamstring Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-15 reps
RPE 6
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Leg Extension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Abs Crunch (Machine)
4
12-15 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Leg Extension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Hamstring Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Abs Crunch (Machine)
4
12-15 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-15 reps
RPE 6
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Hamstring Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Hamstring Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Abs Crunch (Machine)
4
12-15 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Leg Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Hamstring Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Abs Crunch (Machine)
4
12-15 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-15 reps
RPE 6
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Hamstring Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Leg Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Hamstring Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Abs Crunch (Machine)
4
12-15 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Leg Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-15 reps
RPE 6
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Abs Crunch (Machine)
4
12-15 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Abs Crunch (Machine)
4
12-15 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Hamstring Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Abs Crunch (Machine)
4
12-15 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-15 reps
RPE 6
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Abs Crunch (Machine)
4
12-15 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Hamstring Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Abs Crunch (Machine)
4
12-15 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Hamstring Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10-15 reps
RPE 6
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Leg Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Hamstring Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Abs Crunch (Machine)
4
12-15 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Leg Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10-15 reps
RPE 6
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Hamstring Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Abs Crunch (Machine)
4
12-15 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Leg Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Hamstring Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Abs Crunch (Machine)
4
12-15 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-15 reps
RPE 6
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Leg Extension
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Leg Extension
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Hamstring Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Abs Crunch (Machine)
4
12-15 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Leg Extension
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Hamstring Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-15 reps
RPE 6
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Leg Extension
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Abs Crunch (Machine)
4
12-15 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Leg Extension
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Hamstring Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Abs Crunch (Machine)
4
12-15 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-15 reps
RPE 6
2
Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Hamstring Curl
3
12-15 reps
-
Week 1
1 / 14 Weeks
Day 5
1
Bench Press (Barbell)4 Sets
10-12 Reps
-
2
Bicep Curl (EZ Bar)4 Sets
8-12 Reps
-
3
AD Press (Smith Machine)3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
5
Bicep Curl (Dumbbell)4 Sets
8-12 Reps
-
6
Leg Extension3 Sets
12-15 Reps
-
Day 3
1
Overhead Press (Barbell)4 Sets
10-12 Reps
-
2
Chest Fly (Machine)3 Sets
10-15 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
4
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
5
Hammer Curl (Cable)4 Sets
8-12 Reps
-
6
Abs Crunch (Machine)4 Sets
12-15 Reps
-
7
Bicep Curl (Machine)3 Sets
8-12 Reps
-
Day 1
1
Bench Press (Barbell)4 Sets
10-12 Reps
-
2
Bicep Curl (EZ Bar)4 Sets
8-12 Reps
-
3
AD Press (Smith Machine)3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
5
Bicep Curl (Dumbbell)4 Sets
8-12 Reps
-
6
Leg Extension3 Sets
12-15 Reps
-
Day 2
1
Seated Row (Cable)4 Sets
10-12 Reps
-
2
Lat Pulldown3 Sets
8-12 Reps
-
3
Face Pull3 Sets
12-15 Reps
-
4
Standing Pullover (Cable)3 Sets
12-15 Reps
-
5
Tricep Pushdown (Cable)4 Sets
8-12 Reps
-
6
Hamstring Curl3 Sets
12-15 Reps
-
Day 4
1
Deadlift (Barbell)4 Sets
10-12 Reps
-
2
Single Arm Row (Dumbbell)3 Sets
8-12 Reps
-
3
Face Pull3 Sets
12-15 Reps
-
4
Standing Pullover (Cable)3 Sets
12-15 Reps
-
5
Overhead Tricep Extension (Cable)4 Sets
8-12 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Rune LauritzenAge 37, Man
10 days ago
5 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Yes it's my program.
Yes I love it