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Chat GPT PPL - Upper body Focus

by Ben L.
3 athletes joined

Program Description

Easy to follow PPL based program to increase upper body growth with enough variety to keep you interested and avoid plateaus and over use injuries.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 10, 2025 06:24
  • Last Edited
    Jun 18, 2025 08:25

Summary

Unleash your upper body potential with the Chat GPT PPL - Upper Body Focus program! Over 12 weeks, you’ll engage in a dynamic 5-day split designed to sculpt your chest, arms, and back using effective barbell and dumbbell exercises. From heavy bench presses to targeted curls, each workout is structured to maximize strength and hypertrophy. Perfect for those with a garage gym setup, this program will elevate your training and help you achieve your fitness goals with confidence. Get ready to push your limits and see real results!
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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
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Dip (Weighted)
3
10-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
5
JM Press
3
10-15 reps
-
6
Overhead Extension (EZ Bar)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Dip (Weighted)
3
10-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
5
JM Press
3
10-15 reps
-
6
Overhead Extension (EZ Bar)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Dip (Weighted)
3
10-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
5
JM Press
3
10-15 reps
-
6
Overhead Extension (EZ Bar)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Dip (Weighted)
3
10-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
5
JM Press
3
10-15 reps
-
6
Overhead Extension (EZ Bar)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-12 reps
-
2A
Bench Press (Dumbbell)
4
8-10 reps
-
2B
Chest Fly (Cable)
4
12-15 reps
-
3A
Incline Bench Press (Barbell)
3
8-10 reps
-
3B
Push Up
3
-
4A
Bench Press (Close Grip)
3
8-10 reps
-
4B
Skull Crusher
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-12 reps
-
2A
Bench Press (Dumbbell)
4
8-10 reps
-
2B
Chest Fly (Cable)
4
12-15 reps
-
3A
Incline Bench Press (Barbell)
3
8-10 reps
-
3B
Push Up
3
-
4A
Bench Press (Close Grip)
3
8-10 reps
-
4B
Skull Crusher
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-12 reps
-
2A
Bench Press (Dumbbell)
4
8-10 reps
-
2B
Chest Fly (Cable)
4
12-15 reps
-
3A
Incline Bench Press (Barbell)
3
8-10 reps
-
3B
Push Up
3
-
4A
Bench Press (Close Grip)
3
8-10 reps
-
4B
Skull Crusher
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-12 reps
-
2A
Bench Press (Dumbbell)
4
8-10 reps
-
2B
Chest Fly (Cable)
4
12-15 reps
-
3A
Incline Bench Press (Barbell)
3
8-10 reps
-
3B
Push Up
3
-
4A
Bench Press (Close Grip)
3
8-10 reps
-
4B
Skull Crusher
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dip (Bodyweight)
3
-
4
Pec Fly (Dumbbell)
3
12-15 reps
-
5
Bench Press (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dip (Bodyweight)
3
-
4
Pec Fly (Dumbbell)
3
12-15 reps
-
5
Bench Press (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dip (Bodyweight)
3
-
4
Pec Fly (Dumbbell)
3
12-15 reps
-
5
Bench Press (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dip (Bodyweight)
3
-
4
Pec Fly (Dumbbell)
3
12-15 reps
-
5
Bench Press (Close Grip)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Hammer Curl
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Preacher Curl (EZ Bar)
3
12-15 reps
-
6
Face Pull
5
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Hammer Curl
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Preacher Curl (EZ Bar)
3
12-15 reps
-
6
Face Pull
5
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Hammer Curl
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Preacher Curl (EZ Bar)
3
12-15 reps
-
6
Face Pull
5
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Hammer Curl
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Preacher Curl (EZ Bar)
3
12-15 reps
-
6
Face Pull
5
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
3
6-812 reps
6-8 reps
-
-
1B
Face Pull
4
12-15 reps
-
2
Bent Over Row (Barbell)
4
8-12 reps
-
3A
Hammer Curl
3
10-12 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
3
6-812 reps
6-8 reps
-
-
1B
Face Pull
4
12-15 reps
-
2
Bent Over Row (Barbell)
4
8-12 reps
-
3A
Hammer Curl
3
10-12 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
3
6-812 reps
6-8 reps
-
-
1B
Face Pull
4
12-15 reps
-
2
Bent Over Row (Barbell)
4
8-12 reps
-
3A
Hammer Curl
3
10-12 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
3
6-812 reps
6-8 reps
-
-
1B
Face Pull
4
12-15 reps
-
2
Bent Over Row (Barbell)
4
8-12 reps
-
3A
Hammer Curl
3
10-12 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
8-12 reps
-
3
Hammer Curl
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
8-12 reps
-
3
Hammer Curl
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
8-12 reps
-
3
Hammer Curl
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
8-12 reps
-
3
Hammer Curl
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Arnold Press
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Lying Rear Lateral Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Arnold Press
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Lying Rear Lateral Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Arnold Press
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Lying Rear Lateral Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Arnold Press
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Lying Rear Lateral Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-8 reps
-
1B
Walking Lunge (Dumbbell)
4
20 reps
-
2A
Romanian Deadlift (Barbell)
4
6-8 reps
-
2B
Leg Curl
4
12-15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
4
24-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-8 reps
-
1B
Walking Lunge (Dumbbell)
4
20 reps
-
2A
Romanian Deadlift (Barbell)
4
6-8 reps
-
2B
Leg Curl
4
12-15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
4
24-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-8 reps
-
1B
Walking Lunge (Dumbbell)
4
20 reps
-
2A
Romanian Deadlift (Barbell)
4
6-8 reps
-
2B
Leg Curl
4
12-15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
4
24-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-8 reps
-
1B
Walking Lunge (Dumbbell)
4
20 reps
-
2A
Romanian Deadlift (Barbell)
4
6-8 reps
-
2B
Leg Curl
4
12-15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
4
24-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-12 reps
-
4
Lying Rear Lateral Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-12 reps
-
4
Lying Rear Lateral Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-12 reps
-
4
Lying Rear Lateral Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-12 reps
-
4
Lying Rear Lateral Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Alternating Dumbbell Curl
3
20-24 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Alternating Dumbbell Curl
3
20-24 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Alternating Dumbbell Curl
3
20-24 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Alternating Dumbbell Curl
3
20-24 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-10 reps
-
1B
Chest Fly (Cable)
4
12-15 reps
-
2A
Bench Press (Barbell)
3
10-12 reps
-
2B
Push Up (Incline)
3
-
3A
Bicep Curl (Barbell)
4
8-10 reps
-
3B
Concentration Curl
4
24-30 reps
-
4
Bicep Curl (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-10 reps
-
1B
Chest Fly (Cable)
4
12-15 reps
-
2A
Bench Press (Barbell)
3
10-12 reps
-
2B
Push Up (Incline)
3
-
3A
Bicep Curl (Barbell)
4
8-10 reps
-
3B
Concentration Curl
4
24-30 reps
-
4
Bicep Curl (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-10 reps
-
1B
Chest Fly (Cable)
4
12-15 reps
-
2A
Bench Press (Barbell)
3
10-12 reps
-
2B
Push Up (Incline)
3
-
3A
Bicep Curl (Barbell)
4
8-10 reps
-
3B
Concentration Curl
4
24-30 reps
-
4
Bicep Curl (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-10 reps
-
1B
Chest Fly (Cable)
4
12-15 reps
-
2A
Bench Press (Barbell)
3
10-12 reps
-
2B
Push Up (Incline)
3
-
3A
Bicep Curl (Barbell)
4
8-10 reps
-
3B
Concentration Curl
4
24-30 reps
-
4
Bicep Curl (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
20-24 reps
-
3
Leg Extension
3
12-15 reps
-
4
Landmine Press
4
24-30 reps
-
5
One Arm Lateral Raise (Dumbbell)
4
24-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
20-24 reps
-
3
Leg Extension
3
12-15 reps
-
4
Landmine Press
4
24-30 reps
-
5
One Arm Lateral Raise (Dumbbell)
4
24-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
20-24 reps
-
3
Leg Extension
3
12-15 reps
-
4
Landmine Press
4
24-30 reps
-
5
One Arm Lateral Raise (Dumbbell)
4
24-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
20-24 reps
-
3
Leg Extension
3
12-15 reps
-
4
Landmine Press
4
24-30 reps
-
5
One Arm Lateral Raise (Dumbbell)
4
24-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
20-24 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Lying Leg Curl
3
12-15 reps
-
4A
Upright Row (Dumbbell)
4
10-12 reps
-
4B
Front Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
20-24 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Lying Leg Curl
3
12-15 reps
-
4A
Upright Row (Dumbbell)
4
10-12 reps
-
4B
Front Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
20-24 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Lying Leg Curl
3
12-15 reps
-
4A
Upright Row (Dumbbell)
4
10-12 reps
-
4B
Front Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
20-24 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Lying Leg Curl
3
12-15 reps
-
4A
Upright Row (Dumbbell)
4
10-12 reps
-
4B
Front Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
20-24 reps
-
3
Leg Extension
3
12-15 reps
-
4
Arnold Press
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
20-24 reps
-
3
Leg Extension
3
12-15 reps
-
4
Arnold Press
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
20-24 reps
-
3
Leg Extension
3
12-15 reps
-
4
Arnold Press
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
20-24 reps
-
3
Leg Extension
3
12-15 reps
-
4
Arnold Press
4
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Dip (Weighted)
3 Sets
10-12 Reps
-
4
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
-
5
JM Press
3 Sets
10-15 Reps
-
6
Overhead Extension (EZ Bar)
3 Sets
10-15 Reps
-
Day 2
1
Pull-Up (Weighted)
4 Sets
6-8 Reps
-
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
3
Hammer Curl
3 Sets
10-12 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
12-15 Reps
-
6
Face Pull
5 Sets
15-20 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Arnold Press
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
Lying Rear Lateral Raise
3 Sets
12-15 Reps
-
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Cable Crossover
3 Sets
12-15 Reps
-
4
Bicep Curl (Barbell)
4 Sets
8-10 Reps
-
5
Alternating Dumbbell Curl
3 Sets
20-24 Reps
-
Day 5
1
Deadlift (Barbell)
4 Sets
5 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
20-24 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Landmine Press
4 Sets
24-30 Reps
-
5
One Arm Lateral Raise (Dumbbell)
4 Sets
24-30 Reps
-