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Bro split 101

by Pradosh H.
2 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
    Jun 18, 2025 09:23

Summary

Unlock your potential with the Bro Split 101, a comprehensive 12-week program designed for serious lifters looking to build muscle and strength. Committed to four days a week, this split focuses on isolating muscle groups to maximize growth and recovery. Each session is packed with key exercises like the Military Press, Bench Press, and Skull Crushers, ensuring you hit every angle for balanced development. Get ready to transform your physique and achieve your fitness goals with structured workouts that deliver results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 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
15 reps
-
6
Alternating Dumbbell Curl
3
10 reps
-
7
Hammer Curl
3
15 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)
3 Sets
10 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
15 Reps
-
6
Alternating Dumbbell Curl
3 Sets
10 Reps
-
7
Hammer Curl
3 Sets
15 Reps
-
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
9
Decline Crunch
4 Sets
10 Reps
-