logo
BoostcampPNG

Yeyo split

by Leo M.
1 athletes joined

Program Description

Bigger

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 29, 2024 11:28
  • Last Edited
    Jun 18, 2025 07:49

Summary

The Yeyo Split is a comprehensive 12-week program designed for serious lifters looking to build strength and muscle across all major muscle groups. With five training days each week, you'll engage in targeted workouts focusing on chest, back, arms, and more, utilizing a variety of equipment including dumbbells, cables, and machines. This program emphasizes progressive overload, ensuring you challenge your limits while maintaining proper form. Get ready to transform your physique and boost your performance with a structured approach that keeps you motivated and on track!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Pull-Up (Bodyweight)
6
-
6
Standing Pullover (Cable)
3
-
7
Single Arm High Row (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Power Shrug
3
-
10
Chest Supported Row (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Pull-Up (Bodyweight)
6
-
6
Standing Pullover (Cable)
3
-
7
Single Arm High Row (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Power Shrug
3
-
10
Chest Supported Row (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Pull-Up (Bodyweight)
6
-
6
Standing Pullover (Cable)
3
-
7
Single Arm High Row (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Power Shrug
3
-
10
Chest Supported Row (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Pull-Up (Bodyweight)
6
-
6
Standing Pullover (Cable)
3
-
7
Single Arm High Row (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Power Shrug
3
-
10
Chest Supported Row (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Pull-Up (Bodyweight)
6
-
6
Standing Pullover (Cable)
3
-
7
Single Arm High Row (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Power Shrug
3
-
10
Chest Supported Row (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Pull-Up (Bodyweight)
6
-
6
Standing Pullover (Cable)
3
-
7
Single Arm High Row (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Power Shrug
3
-
10
Chest Supported Row (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Pull-Up (Bodyweight)
6
-
6
Standing Pullover (Cable)
3
-
7
Single Arm High Row (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Power Shrug
3
-
10
Chest Supported Row (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Pull-Up (Bodyweight)
6
-
6
Standing Pullover (Cable)
3
-
7
Single Arm High Row (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Power Shrug
3
-
10
Chest Supported Row (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Pull-Up (Bodyweight)
6
-
6
Standing Pullover (Cable)
3
-
7
Single Arm High Row (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Power Shrug
3
-
10
Chest Supported Row (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Pull-Up (Bodyweight)
6
-
6
Standing Pullover (Cable)
3
-
7
Single Arm High Row (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Power Shrug
3
-
10
Chest Supported Row (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Pull-Up (Bodyweight)
6
-
6
Standing Pullover (Cable)
3
-
7
Single Arm High Row (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Power Shrug
3
-
10
Chest Supported Row (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Pull-Up (Bodyweight)
6
-
6
Standing Pullover (Cable)
3
-
7
Single Arm High Row (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Power Shrug
3
-
10
Chest Supported Row (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Skull Crusher
3
-
3
Single Arm Tricep Extension (Cable)
3
-
4
Tricep Extension (Machine)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
10
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Skull Crusher
3
-
3
Single Arm Tricep Extension (Cable)
3
-
4
Tricep Extension (Machine)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
10
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Skull Crusher
3
-
3
Single Arm Tricep Extension (Cable)
3
-
4
Tricep Extension (Machine)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
10
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Skull Crusher
3
-
3
Single Arm Tricep Extension (Cable)
3
-
4
Tricep Extension (Machine)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
10
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Skull Crusher
3
-
3
Single Arm Tricep Extension (Cable)
3
-
4
Tricep Extension (Machine)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
10
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Skull Crusher
3
-
3
Single Arm Tricep Extension (Cable)
3
-
4
Tricep Extension (Machine)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
10
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Skull Crusher
3
-
3
Single Arm Tricep Extension (Cable)
3
-
4
Tricep Extension (Machine)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
10
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Skull Crusher
3
-
3
Single Arm Tricep Extension (Cable)
3
-
4
Tricep Extension (Machine)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
10
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Skull Crusher
3
-
3
Single Arm Tricep Extension (Cable)
3
-
4
Tricep Extension (Machine)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
10
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Skull Crusher
3
-
3
Single Arm Tricep Extension (Cable)
3
-
4
Tricep Extension (Machine)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
10
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Skull Crusher
3
-
3
Single Arm Tricep Extension (Cable)
3
-
4
Tricep Extension (Machine)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
10
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Skull Crusher
3
-
3
Single Arm Tricep Extension (Cable)
3
-
4
Tricep Extension (Machine)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Hammer Curl
3
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
10
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Front Raise
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Lateral Raise (Machine)
3
-
7
Rear Delt Fly (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
9
Rear Delt Row
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Front Raise
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Lateral Raise (Machine)
3
-
7
Rear Delt Fly (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
9
Rear Delt Row
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Front Raise
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Lateral Raise (Machine)
3
-
7
Rear Delt Fly (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
9
Rear Delt Row
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Front Raise
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Lateral Raise (Machine)
3
-
7
Rear Delt Fly (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
9
Rear Delt Row
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Front Raise
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Lateral Raise (Machine)
3
-
7
Rear Delt Fly (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
9
Rear Delt Row
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Front Raise
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Lateral Raise (Machine)
3
-
7
Rear Delt Fly (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
9
Rear Delt Row
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Front Raise
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Lateral Raise (Machine)
3
-
7
Rear Delt Fly (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
9
Rear Delt Row
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Front Raise
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Lateral Raise (Machine)
3
-
7
Rear Delt Fly (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
9
Rear Delt Row
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Front Raise
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Lateral Raise (Machine)
3
-
7
Rear Delt Fly (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
9
Rear Delt Row
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Front Raise
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Lateral Raise (Machine)
3
-
7
Rear Delt Fly (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
9
Rear Delt Row
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Front Raise
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Lateral Raise (Machine)
3
-
7
Rear Delt Fly (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
9
Rear Delt Row
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Front Raise
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Lateral Raise (Machine)
3
-
7
Rear Delt Fly (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
9
Rear Delt Row
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Standing Calf Raise
3
-
3
Single Leg Press
3
-
4
Leg Curl
3
-
5
Leg Extension
6
-
6
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Standing Calf Raise
3
-
3
Single Leg Press
3
-
4
Leg Curl
3
-
5
Leg Extension
6
-
6
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Standing Calf Raise
3
-
3
Single Leg Press
3
-
4
Leg Curl
3
-
5
Leg Extension
6
-
6
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Standing Calf Raise
3
-
3
Single Leg Press
3
-
4
Leg Curl
3
-
5
Leg Extension
6
-
6
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Standing Calf Raise
3
-
3
Single Leg Press
3
-
4
Leg Curl
3
-
5
Leg Extension
6
-
6
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Standing Calf Raise
3
-
3
Single Leg Press
3
-
4
Leg Curl
3
-
5
Leg Extension
6
-
6
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Standing Calf Raise
3
-
3
Single Leg Press
3
-
4
Leg Curl
3
-
5
Leg Extension
6
-
6
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Standing Calf Raise
3
-
3
Single Leg Press
3
-
4
Leg Curl
3
-
5
Leg Extension
6
-
6
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Standing Calf Raise
3
-
3
Single Leg Press
3
-
4
Leg Curl
3
-
5
Leg Extension
6
-
6
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Standing Calf Raise
3
-
3
Single Leg Press
3
-
4
Leg Curl
3
-
5
Leg Extension
6
-
6
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Standing Calf Raise
3
-
3
Single Leg Press
3
-
4
Leg Curl
3
-
5
Leg Extension
6
-
6
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Standing Calf Raise
3
-
3
Single Leg Press
3
-
4
Leg Curl
3
-
5
Leg Extension
6
-
6
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Pull-Up (Bodyweight)
6
-
6
Standing Pullover (Cable)
3
-
7
Single Arm High Row (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Power Shrug
3
-
10
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Pull-Up (Bodyweight)
6
-
6
Standing Pullover (Cable)
3
-
7
Single Arm High Row (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Power Shrug
3
-
10
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Pull-Up (Bodyweight)
6
-
6
Standing Pullover (Cable)
3
-
7
Single Arm High Row (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Power Shrug
3
-
10
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Pull-Up (Bodyweight)
6
-
6
Standing Pullover (Cable)
3
-
7
Single Arm High Row (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Power Shrug
3
-
10
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Pull-Up (Bodyweight)
6
-
6
Standing Pullover (Cable)
3
-
7
Single Arm High Row (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Power Shrug
3
-
10
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Pull-Up (Bodyweight)
6
-
6
Standing Pullover (Cable)
3
-
7
Single Arm High Row (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Power Shrug
3
-
10
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Pull-Up (Bodyweight)
6
-
6
Standing Pullover (Cable)
3
-
7
Single Arm High Row (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Power Shrug
3
-
10
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Pull-Up (Bodyweight)
6
-
6
Standing Pullover (Cable)
3
-
7
Single Arm High Row (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Power Shrug
3
-
10
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Pull-Up (Bodyweight)
6
-
6
Standing Pullover (Cable)
3
-
7
Single Arm High Row (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Power Shrug
3
-
10
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Pull-Up (Bodyweight)
6
-
6
Standing Pullover (Cable)
3
-
7
Single Arm High Row (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Power Shrug
3
-
10
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Pull-Up (Bodyweight)
6
-
6
Standing Pullover (Cable)
3
-
7
Single Arm High Row (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Power Shrug
3
-
10
Chest Supported Row (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
-
2
Bench Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Machine)
3
-
5
Pull-Up (Bodyweight)
6
-
6
Standing Pullover (Cable)
3
-
7
Single Arm High Row (Cable)
3
-
8
Shrug (Dumbbell)
3
-
9
Power Shrug
3
-
10
Chest Supported Row (Machine)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Push Up
6 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Chest Fly (Cable)
3 Sets
-
4
Chest Fly (Machine)
3 Sets
-
5
Pull-Up (Bodyweight)
6 Sets
-
6
Standing Pullover (Cable)
3 Sets
-
7
Single Arm High Row (Cable)
3 Sets
-
8
Shrug (Dumbbell)
3 Sets
-
9
Power Shrug
3 Sets
-
10
Chest Supported Row (Machine)
3 Sets
-
Day 2
1
Dip (Bodyweight)
3 Sets
-
2
Skull Crusher
3 Sets
-
3
Single Arm Tricep Extension (Cable)
3 Sets
-
4
Tricep Extension (Machine)
3 Sets
-
5
Bicep Curl (EZ Bar)
3 Sets
-
6
Incline Curl (Dumbbell)
3 Sets
-
7
Hammer Curl
3 Sets
-
8
Wrist Curls
3 Sets
-
9
Reverse Wrist Curl (Dumbbell)
3 Sets
-
10
Wrist Curls
3 Sets
-
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
-
2
Front Raise
3 Sets
-
3
Seated Overhead Press (Dumbbell)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Lateral Raise (Cable)
3 Sets
-
6
Lateral Raise (Machine)
3 Sets
-
7
Rear Delt Fly (Dumbbell)
3 Sets
-
8
Rear Delt Fly (Machine)
3 Sets
-
9
Rear Delt Row
3 Sets
-
Day 4
1
Leg Press (45 Degrees)
3 Sets
-
2
Standing Calf Raise
3 Sets
-
3
Single Leg Press
3 Sets
-
4
Leg Curl
3 Sets
-
5
Leg Extension
6 Sets
-
6
Hanging Leg Raise
3 Sets
-
Day 5
1
Push Up
6 Sets
-
2
Bench Press (Barbell)
3 Sets
-
3
Chest Fly (Cable)
3 Sets
-
4
Chest Fly (Machine)
3 Sets
-
5
Pull-Up (Bodyweight)
6 Sets
-
6
Standing Pullover (Cable)
3 Sets
-
7
Single Arm High Row (Cable)
3 Sets
-
8
Shrug (Dumbbell)
3 Sets
-
9
Power Shrug
3 Sets
-
10
Chest Supported Row (Machine)
3 Sets
-