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BoostcampPNG

Bro split 101

by Pradosh H.
1 athletes joined

Program Description

Overall growth.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 23, 2025 05:04
  • Last Edited
    May 23, 2025 05:37
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
3
15 reps
-
4
Incline Chest Press (Machine)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Decline Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
3
15 reps
-
4
Incline Chest Press (Machine)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Decline Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
3
15 reps
-
4
Incline Chest Press (Machine)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Decline Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
3
15 reps
-
4
Incline Chest Press (Machine)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Decline Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
3
15 reps
-
4
Incline Chest Press (Machine)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Decline Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
3
15 reps
-
4
Incline Chest Press (Machine)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Decline Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
3
15 reps
-
4
Incline Chest Press (Machine)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Decline Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
3
15 reps
-
4
Incline Chest Press (Machine)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Decline Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
3
15 reps
-
4
Incline Chest Press (Machine)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Decline Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
3
15 reps
-
4
Incline Chest Press (Machine)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Decline Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
3
15 reps
-
4
Incline Chest Press (Machine)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Decline Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
3
15 reps
-
4
Incline Chest Press (Machine)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Decline Crunch
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
6
Wrist Curls
4
12 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Decline Crunch
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
6
Wrist Curls
4
12 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Decline Crunch
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
6
Wrist Curls
4
12 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Decline Crunch
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
6
Wrist Curls
4
12 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Decline Crunch
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
6
Wrist Curls
4
12 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Decline Crunch
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
6
Wrist Curls
4
12 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Decline Crunch
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
6
Wrist Curls
4
12 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Decline Crunch
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
6
Wrist Curls
4
12 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Decline Crunch
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
6
Wrist Curls
4
12 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Decline Crunch
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
6
Wrist Curls
4
12 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Decline Crunch
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
6
Wrist Curls
4
12 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Decline Crunch
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
6
Wrist Curls
4
12 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Decline Crunch
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Front Raise
3
8 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
One Arm Lateral Raise (Cable)
4
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Bench Press (Close Grip)
3
12 reps
-
8
Skull Crusher (Barbell)
4
15 reps
-
9
Overhead Extension (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
4
15 reps
-
11
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Front Raise
3
8 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
One Arm Lateral Raise (Cable)
4
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Bench Press (Close Grip)
3
12 reps
-
8
Skull Crusher (Barbell)
4
15 reps
-
9
Overhead Extension (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
4
15 reps
-
11
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Front Raise
3
8 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
One Arm Lateral Raise (Cable)
4
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Bench Press (Close Grip)
3
12 reps
-
8
Skull Crusher (Barbell)
4
15 reps
-
9
Overhead Extension (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
4
15 reps
-
11
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Front Raise
3
8 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
One Arm Lateral Raise (Cable)
4
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Bench Press (Close Grip)
3
12 reps
-
8
Skull Crusher (Barbell)
4
15 reps
-
9
Overhead Extension (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
4
15 reps
-
11
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Front Raise
3
8 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
One Arm Lateral Raise (Cable)
4
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Bench Press (Close Grip)
3
12 reps
-
8
Skull Crusher (Barbell)
4
15 reps
-
9
Overhead Extension (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
4
15 reps
-
11
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Front Raise
3
8 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
One Arm Lateral Raise (Cable)
4
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Bench Press (Close Grip)
3
12 reps
-
8
Skull Crusher (Barbell)
4
15 reps
-
9
Overhead Extension (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
4
15 reps
-
11
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Front Raise
3
8 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
One Arm Lateral Raise (Cable)
4
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Bench Press (Close Grip)
3
12 reps
-
8
Skull Crusher (Barbell)
4
15 reps
-
9
Overhead Extension (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
4
15 reps
-
11
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Front Raise
3
8 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
One Arm Lateral Raise (Cable)
4
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Bench Press (Close Grip)
3
12 reps
-
8
Skull Crusher (Barbell)
4
15 reps
-
9
Overhead Extension (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
4
15 reps
-
11
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Front Raise
3
8 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
One Arm Lateral Raise (Cable)
4
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Bench Press (Close Grip)
3
12 reps
-
8
Skull Crusher (Barbell)
4
15 reps
-
9
Overhead Extension (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
4
15 reps
-
11
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Front Raise
3
8 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
One Arm Lateral Raise (Cable)
4
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Bench Press (Close Grip)
3
12 reps
-
8
Skull Crusher (Barbell)
4
15 reps
-
9
Overhead Extension (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
4
15 reps
-
11
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Front Raise
3
8 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
One Arm Lateral Raise (Cable)
4
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Bench Press (Close Grip)
3
12 reps
-
8
Skull Crusher (Barbell)
4
15 reps
-
9
Overhead Extension (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
4
15 reps
-
11
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Front Raise
3
8 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
One Arm Lateral Raise (Cable)
4
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
7
Bench Press (Close Grip)
3
12 reps
-
8
Skull Crusher (Barbell)
4
15 reps
-
9
Overhead Extension (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
4
15 reps
-
11
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Abs Crunch (Bodyweight)
4
15 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Military Press (Barbell)
5 Sets
5 Reps
-
2
Front Raise
3 Sets
8 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
4
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
-
5
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
-
6
Shrug (Dumbbell)
3 Sets
10 Reps
-
7
Bench Press (Close Grip)
3 Sets
12 Reps
-
8
Skull Crusher (Barbell)
4 Sets
15 Reps
-
9
Overhead Extension (EZ Bar)
3 Sets
10 Reps
-
10
Tricep Pushdown (Cable)
4 Sets
15 Reps
-
11
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
-
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Leg Press
3 Sets
15 Reps
-
3
Leg Extension
3 Sets
15 Reps
-
4
Leg Curl
3 Sets
15 Reps
-
5
Stiff Leg Deadlift
3 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
7
Bicep Curl (Barbell)
3 Sets
10 Reps
-
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
9
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
10
Abs Crunch (Bodyweight)
4 Sets
15 Reps
-
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
-
2
Bent Over Row (Barbell)
3 Sets
12 Reps
-
3
Lat Pulldown
4 Sets
12 Reps
-
4
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
5
Reverse Bicep Curl (EZ Bar)
4 Sets
12 Reps
-
6
Wrist Curls
4 Sets
12 Reps
-
7
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
-
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
9
Decline Crunch
4 Sets
15 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
3
Dip (Assisted)
3 Sets
15 Reps
-
4
Incline Chest Press (Machine)
3 Sets
15 Reps
-
5
Bicep Curl (Barbell)
4 Sets
10 Reps
-
6
Alternating Dumbbell Curl
3 Sets
10 Reps
-
7
Hammer Curl
3 Sets
10 Reps
-
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
9
Decline Crunch
4 Sets
10 Reps
-