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Chad’s Optimal Arnold Split

by Alvin S.
5 athletes joined

Program Description

yes

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 05, 2025 06:06
  • Last Edited
    Jun 18, 2025 11:24

Summary

Unleash your inner champion with Chad’s Optimal Arnold Split, an intense 8-week program designed for serious lifters. Committing to six days a week, you'll target specific muscle groups with a focus on compound lifts and isolation exercises, ensuring balanced development and maximum strength gains. Each workout is meticulously crafted to push your limits, featuring classic moves like the Bench Press and Overhead Press, alongside essential accessory work. Get ready to sculpt your physique and elevate your performance to new heights!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Assisted)
3
10-12 reps
-
4
Bent Over Row (Barbell)
4
6-10 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Assisted)
3
10-12 reps
-
4
Bent Over Row (Barbell)
4
6-10 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Assisted)
3
10-12 reps
-
4
Bent Over Row (Barbell)
4
6-10 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Assisted)
3
10-12 reps
-
4
Bent Over Row (Barbell)
4
6-10 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Assisted)
3
10-12 reps
-
4
Bent Over Row (Barbell)
4
6-10 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Assisted)
3
10-12 reps
-
4
Bent Over Row (Barbell)
4
6-10 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Assisted)
3
10-12 reps
-
4
Bent Over Row (Barbell)
4
6-10 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Assisted)
3
10-12 reps
-
4
Bent Over Row (Barbell)
4
6-10 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
-
2
Lateral Raise (Cable)
4
10-15 reps
-
3
Reverse Pec Deck
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
4
12-15 reps
-
7
Dip (Assisted)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
-
2
Lateral Raise (Cable)
4
10-15 reps
-
3
Reverse Pec Deck
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
4
12-15 reps
-
7
Dip (Assisted)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
-
2
Lateral Raise (Cable)
4
10-15 reps
-
3
Reverse Pec Deck
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
4
12-15 reps
-
7
Dip (Assisted)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
-
2
Lateral Raise (Cable)
4
10-15 reps
-
3
Reverse Pec Deck
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
4
12-15 reps
-
7
Dip (Assisted)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
-
2
Lateral Raise (Cable)
4
10-15 reps
-
3
Reverse Pec Deck
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
4
12-15 reps
-
7
Dip (Assisted)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
-
2
Lateral Raise (Cable)
4
10-15 reps
-
3
Reverse Pec Deck
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
4
12-15 reps
-
7
Dip (Assisted)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
-
2
Lateral Raise (Cable)
4
10-15 reps
-
3
Reverse Pec Deck
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
4
12-15 reps
-
7
Dip (Assisted)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
-
2
Lateral Raise (Cable)
4
10-15 reps
-
3
Reverse Pec Deck
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
4
12-15 reps
-
7
Dip (Assisted)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
4
8-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
4
8-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
4
8-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
4
8-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
4
8-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
4
8-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
4
8-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
4
8-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Pendlay Row
4
6-10 reps
-
5
Chin-Up (Assisted)
1
2
8-12 reps
8-12 reps
RPE 7.5
-
6
Face Pull
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Pendlay Row
4
6-10 reps
-
5
Chin-Up (Assisted)
1
2
8-12 reps
8-12 reps
RPE 7.5
-
6
Face Pull
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Pendlay Row
4
6-10 reps
-
5
Chin-Up (Assisted)
1
2
8-12 reps
8-12 reps
RPE 7.5
-
6
Face Pull
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Pendlay Row
4
6-10 reps
-
5
Chin-Up (Assisted)
1
2
8-12 reps
8-12 reps
RPE 7.5
-
6
Face Pull
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Pendlay Row
4
6-10 reps
-
5
Chin-Up (Assisted)
1
2
8-12 reps
8-12 reps
RPE 7.5
-
6
Face Pull
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Pendlay Row
4
6-10 reps
-
5
Chin-Up (Assisted)
1
2
8-12 reps
8-12 reps
RPE 7.5
-
6
Face Pull
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Pendlay Row
4
6-10 reps
-
5
Chin-Up (Assisted)
1
2
8-12 reps
8-12 reps
RPE 7.5
-
6
Face Pull
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Pendlay Row
4
6-10 reps
-
5
Chin-Up (Assisted)
1
2
8-12 reps
8-12 reps
RPE 7.5
-
6
Face Pull
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
4
8-12 reps
-
5
Concentration Curl
3
12-15 reps
-
6
Skull Crusher (Dumbbell)
4
8-12 reps
-
7
Tricep Kickback
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
4
8-12 reps
-
5
Concentration Curl
3
12-15 reps
-
6
Skull Crusher (Dumbbell)
4
8-12 reps
-
7
Tricep Kickback
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
4
8-12 reps
-
5
Concentration Curl
3
12-15 reps
-
6
Skull Crusher (Dumbbell)
4
8-12 reps
-
7
Tricep Kickback
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
4
8-12 reps
-
5
Concentration Curl
3
12-15 reps
-
6
Skull Crusher (Dumbbell)
4
8-12 reps
-
7
Tricep Kickback
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
4
8-12 reps
-
5
Concentration Curl
3
12-15 reps
-
6
Skull Crusher (Dumbbell)
4
8-12 reps
-
7
Tricep Kickback
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
4
8-12 reps
-
5
Concentration Curl
3
12-15 reps
-
6
Skull Crusher (Dumbbell)
4
8-12 reps
-
7
Tricep Kickback
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
4
8-12 reps
-
5
Concentration Curl
3
12-15 reps
-
6
Skull Crusher (Dumbbell)
4
8-12 reps
-
7
Tricep Kickback
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
4
8-12 reps
-
5
Concentration Curl
3
12-15 reps
-
6
Skull Crusher (Dumbbell)
4
8-12 reps
-
7
Tricep Kickback
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
-
2
Walking Lunge (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Stiff Leg Deadlift
4
8-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
-
2
Walking Lunge (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Stiff Leg Deadlift
4
8-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
-
2
Walking Lunge (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Stiff Leg Deadlift
4
8-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
-
2
Walking Lunge (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Stiff Leg Deadlift
4
8-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
-
2
Walking Lunge (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Stiff Leg Deadlift
4
8-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
-
2
Walking Lunge (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Stiff Leg Deadlift
4
8-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
-
2
Walking Lunge (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Stiff Leg Deadlift
4
8-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
-
2
Walking Lunge (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Stiff Leg Deadlift
4
8-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-10 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
3
Dip (Assisted)
3 Sets
10-12 Reps
-
4
Bent Over Row (Barbell)
4 Sets
6-10 Reps
-
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
6
T-Bar Row
3 Sets
10-12 Reps
-
Day 2
1
Overhead Press (Barbell)
4 Sets
6-10 Reps
-
2
Lateral Raise (Cable)
4 Sets
10-15 Reps
-
3
Reverse Pec Deck
3 Sets
12-15 Reps
-
4
Bicep Curl (Barbell)
4 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
6
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
-
7
Dip (Assisted)
4 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6-10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
-
5
Leg Curl
3 Sets
12-15 Reps
-
6
Seated Calf Raise
4 Sets
15-20 Reps
-
Day 4
1
Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
3
Cable Crossover
3 Sets
12-15 Reps
-
4
Pendlay Row
4 Sets
6-10 Reps
-
5
Chin-Up (Assisted)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7.5
-
6
Face Pull
3 Sets
12-15 Reps
-
Day 5
1
Arnold Press
4 Sets
8-12 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-
4
Preacher Curl (EZ Bar)
4 Sets
8-12 Reps
-
5
Concentration Curl
3 Sets
12-15 Reps
-
6
Skull Crusher (Dumbbell)
4 Sets
8-12 Reps
-
7
Tricep Kickback
3 Sets
12-15 Reps
-
Day 6
1
Front Squat (Barbell)
4 Sets
6-10 Reps
-
2
Walking Lunge (Dumbbell)
3 Sets
10-12 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Stiff Leg Deadlift
4 Sets
8-12 Reps
-
5
Leg Curl
3 Sets
12-15 Reps
-
6
Seated Calf Raise
4 Sets
15-20 Reps
-
7
Standing Calf Raise
3 Sets
15-20 Reps
-