Program Description
A gentleman split using principles from Natural Hypertrophy. This program places an emphasis on the upper body-namely the arms, back and shoulders, but there is plenty of work on lower body days.
Program Overview
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedOct 07, 2024 01:17
- Last EditedNov 13, 2024 12:56
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2B
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
2C
Cable Crunch
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
6-10 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
3C
Arnold Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2B
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
2C
Cable Crunch
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
6-10 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
3C
Arnold Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2B
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
2C
Cable Crunch
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
6-10 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
3C
Arnold Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Bicep Curl (Dumbbell)
3
6-10 reps
-
2B
Skull Crusher (Barbell)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Cable Crunch
3
10-15 reps
-
4A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Bicep Curl (Dumbbell)
3
6-10 reps
-
2B
Skull Crusher (Barbell)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Cable Crunch
3
10-15 reps
-
4A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Bicep Curl (Dumbbell)
3
6-10 reps
-
2B
Skull Crusher (Barbell)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Cable Crunch
3
10-15 reps
-
4A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Bicep Curl (Dumbbell)
3
6-10 reps
-
2B
Skull Crusher (Barbell)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Cable Crunch
3
10-15 reps
-
4A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Bicep Curl (Dumbbell)
3
6-10 reps
-
2B
Skull Crusher (Barbell)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Cable Crunch
3
10-15 reps
-
4A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Bicep Curl (Dumbbell)
3
6-10 reps
-
2B
Skull Crusher (Barbell)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Cable Crunch
3
10-15 reps
-
4A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Bicep Curl (Dumbbell)
3
6-10 reps
-
2B
Skull Crusher (Barbell)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Cable Crunch
3
10-15 reps
-
4A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Bicep Curl (Dumbbell)
3
6-10 reps
-
2B
Skull Crusher (Barbell)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Cable Crunch
3
10-15 reps
-
4A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Bicep Curl (Dumbbell)
3
6-10 reps
-
2B
Skull Crusher (Barbell)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Cable Crunch
3
10-15 reps
-
4A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2A
Hyperextension
3
8-12 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Neck Curl
3
8-12 reps
-
3B
Leg Extension
3
10-15 reps
-
3C
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2A
Hyperextension
3
8-12 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Neck Curl
3
8-12 reps
-
3B
Leg Extension
3
10-15 reps
-
3C
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2A
Hyperextension
3
8-12 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Neck Curl
3
8-12 reps
-
3B
Leg Extension
3
10-15 reps
-
3C
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
4-8 reps
-
2A
Hyperextension
3
8-12 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Lying Leg Curl
3
8-15 reps
-
3B
Neck Curl
3
8-12 reps
-
3C
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
4-8 reps
-
2A
Hyperextension
3
8-12 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Lying Leg Curl
3
8-15 reps
-
3B
Neck Curl
3
8-12 reps
-
3C
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
4-8 reps
-
2A
Hyperextension
3
8-12 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Lying Leg Curl
3
8-15 reps
-
3B
Neck Curl
3
8-12 reps
-
3C
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
4-8 reps
-
2A
Hyperextension
3
8-12 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Lying Leg Curl
3
8-15 reps
-
3B
Neck Curl
3
8-12 reps
-
3C
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
4-8 reps
-
2A
Hyperextension
3
8-12 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Lying Leg Curl
3
8-15 reps
-
3B
Neck Curl
3
8-12 reps
-
3C
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
4-8 reps
-
2A
Hyperextension
3
8-12 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Lying Leg Curl
3
8-15 reps
-
3B
Neck Curl
3
8-12 reps
-
3C
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
4-8 reps
-
2A
Hyperextension
3
8-12 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Lying Leg Curl
3
8-15 reps
-
3B
Neck Curl
3
8-12 reps
-
3C
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
4-8 reps
-
2A
Hyperextension
3
8-12 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Lying Leg Curl
3
8-15 reps
-
3B
Neck Curl
3
8-12 reps
-
3C
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
4-8 reps
-
2A
Hyperextension
3
8-12 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Lying Leg Curl
3
8-15 reps
-
3B
Neck Curl
3
8-12 reps
-
3C
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
8-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Chin-Up (Weighted)
3
4-6 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Fly Press (Dumbbell)
3
6-10 reps
-
3B
Bent Over Row (Barbell)
3
6-10 reps
-
4
Arnold Raise
3
10-15 reps
-
5
Hanging Knee Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
8-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Chin-Up (Weighted)
3
4-6 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Fly Press (Dumbbell)
3
6-10 reps
-
3B
Bent Over Row (Barbell)
3
6-10 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
8-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Chin-Up (Weighted)
3
4-6 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Fly Press (Dumbbell)
3
6-10 reps
-
3B
Bent Over Row (Barbell)
3
6-10 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
8-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Barbell)
3
6-10 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
5
Hanging Knee Raise
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
8-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Barbell)
3
6-10 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
5
Hanging Knee Raise
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
8-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Barbell)
3
6-10 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
5
Hanging Knee Raise
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
8-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Barbell)
3
6-10 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
5
Hanging Knee Raise
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
8-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Barbell)
3
6-10 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
5
Hanging Knee Raise
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
8-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Barbell)
3
6-10 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
5
Hanging Knee Raise
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
8-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Barbell)
3
6-10 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
5
Hanging Knee Raise
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
8-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Barbell)
3
6-10 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
5
Hanging Knee Raise
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
8-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Barbell)
3
6-10 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
5
Hanging Knee Raise
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Belt Squat
3
8-12 reps
-
3A
Hamstring Curl
2
10-15 reps
-
3B
Neck Extension
3
10-15 reps
-
4A
Wrist Curls
3
8-12 reps
-
4B
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Belt Squat
3
8-12 reps
-
3A
Hamstring Curl
2
10-15 reps
-
3B
Neck Extension
3
10-15 reps
-
4A
Wrist Curls
3
8-12 reps
-
4B
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Belt Squat
3
8-12 reps
-
3A
Hamstring Curl
2
10-15 reps
-
3B
Neck Extension
3
10-15 reps
-
4A
Wrist Curls
3
8-12 reps
-
4B
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Belt Squat
3
8-12 reps
-
3A
Hamstring Curl
3
8-15 reps
-
3B
Neck Extension
3
10-15 reps
-
4A
Wrist Curls
3
8-12 reps
-
4B
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Belt Squat
3
8-12 reps
-
3A
Hamstring Curl
3
8-15 reps
-
3B
Neck Extension
3
10-15 reps
-
4A
Wrist Curls
3
8-12 reps
-
4B
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Belt Squat
3
8-12 reps
-
3A
Hamstring Curl
3
8-15 reps
-
3B
Neck Extension
3
10-15 reps
-
4A
Wrist Curls
3
8-12 reps
-
4B
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Belt Squat
3
8-12 reps
-
3A
Hamstring Curl
3
8-15 reps
-
3B
Neck Extension
3
10-15 reps
-
4A
Wrist Curls
3
8-12 reps
-
4B
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Belt Squat
3
8-12 reps
-
3A
Hamstring Curl
3
8-15 reps
-
3B
Neck Extension
3
10-15 reps
-
4A
Wrist Curls
3
8-12 reps
-
4B
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Belt Squat
3
8-12 reps
-
3A
Hamstring Curl
3
8-15 reps
-
3B
Neck Extension
3
10-15 reps
-
4A
Wrist Curls
3
8-12 reps
-
4B
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Belt Squat
3
8-12 reps
-
3A
Hamstring Curl
3
8-15 reps
-
3B
Neck Extension
3
10-15 reps
-
4A
Wrist Curls
3
8-12 reps
-
4B
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Belt Squat
3
8-12 reps
-
3A
Hamstring Curl
3
8-15 reps
-
3B
Neck Extension
3
10-15 reps
-
4A
Wrist Curls
3
8-12 reps
-
4B
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Belt Squat
3
8-12 reps
-
3A
Hamstring Curl
3
8-15 reps
-
3B
Neck Extension
3
10-15 reps
-
4A
Wrist Curls
3
8-12 reps
-
4B
Standing Calf Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
8-12 reps
-
1B
Tricep Extension (Cable)
2
10-15 reps
-
2A
Lateral Raise (Dumbbell)
2
10-15 reps
-
2B
Preacher Curl (EZ Bar)
2
8-12 reps
-
2C
Face Pull
3
15-20 reps
-
3A
Wrist Curls
3
8-12 reps
-
3B
Cable Crunch
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
8-12 reps
-
1B
Tricep Extension (Cable)
2
10-15 reps
-
2A
Lateral Raise (Dumbbell)
2
10-15 reps
-
2B
Preacher Curl (EZ Bar)
2
8-12 reps
-
2C
Face Pull
3
15-20 reps
-
3A
Wrist Curls
3
8-12 reps
-
3B
Cable Crunch
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
8-12 reps
-
1B
Tricep Extension (Cable)
2
10-15 reps
-
2A
Lateral Raise (Dumbbell)
2
10-15 reps
-
2B
Preacher Curl (EZ Bar)
2
8-12 reps
-
2C
Face Pull
3
15-20 reps
-
3A
Wrist Curls
3
8-12 reps
-
3B
Cable Crunch
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-12 reps
-
1B
Incline Curl (Dumbbell)
2
8-12 reps
-
2A
Preacher Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Cable Crunch
3
10-15 reps
-
3B
Wrist Curls
3
8-12 reps
-
3C
Arnold Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-12 reps
-
1B
Incline Curl (Dumbbell)
2
8-12 reps
-
2A
Preacher Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Cable Crunch
3
10-15 reps
-
3B
Wrist Curls
3
8-12 reps
-
3C
Arnold Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-12 reps
-
1B
Incline Curl (Dumbbell)
2
8-12 reps
-
2A
Preacher Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Cable Crunch
3
10-15 reps
-
3B
Wrist Curls
3
8-12 reps
-
3C
Arnold Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-12 reps
-
1B
Incline Curl (Dumbbell)
2
8-12 reps
-
2A
Preacher Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Cable Crunch
3
10-15 reps
-
3B
Wrist Curls
3
8-12 reps
-
3C
Arnold Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-12 reps
-
1B
Incline Curl (Dumbbell)
2
8-12 reps
-
2A
Preacher Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Cable Crunch
3
10-15 reps
-
3B
Wrist Curls
3
8-12 reps
-
3C
Arnold Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-12 reps
-
1B
Incline Curl (Dumbbell)
2
8-12 reps
-
2A
Preacher Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Cable Crunch
3
10-15 reps
-
3B
Wrist Curls
3
8-12 reps
-
3C
Arnold Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-12 reps
-
1B
Incline Curl (Dumbbell)
2
8-12 reps
-
2A
Preacher Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Cable Crunch
3
10-15 reps
-
3B
Wrist Curls
3
8-12 reps
-
3C
Arnold Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-12 reps
-
1B
Incline Curl (Dumbbell)
2
8-12 reps
-
2A
Preacher Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Cable Crunch
3
10-15 reps
-
3B
Wrist Curls
3
8-12 reps
-
3C
Arnold Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-12 reps
-
1B
Incline Curl (Dumbbell)
2
8-12 reps
-
2A
Preacher Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Cable Crunch
3
10-15 reps
-
3B
Wrist Curls
3
8-12 reps
-
3C
Arnold Raise
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Dip (Weighted)3 Sets
6-10 Reps
-
1B
Dumbbell Row3 Sets
8-12 Reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)3 Sets
8-12 Reps
-
2B
Pull-Up (Neutral Grip, Bodyweight)3 Sets
5-10 Reps
-
2C
Cable Crunch3 Sets
10-15 Reps
-
3A
Bicep Curl (Barbell)3 Sets
6-10 Reps
-
3B
Skull Crusher (Barbell)3 Sets
8-12 Reps
-
3C
Arnold Raise3 Sets
8-12 Reps
-
Day 2
1
Hack Squat3 Sets
6-10 Reps
-
2A
Hyperextension3 Sets
8-12 Reps
-
2B
Standing Calf Raise3 Sets
10-20 Reps
-
3A
Neck Curl3 Sets
8-12 Reps
-
3B
Leg Extension3 Sets
10-15 Reps
-
3C
Reverse Wrist Curl (Barbell)3 Sets
10-15 Reps
-
Day 3
1A
AD Press3 Sets
8-12 Reps
-
1B
Hammer Curl3 Sets
6-10 Reps
-
2A
Chin-Up (Weighted)3 Sets
4-6 Reps
-
2B
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
-
3A
Fly Press (Dumbbell)3 Sets
6-10 Reps
-
3B
Bent Over Row (Barbell)3 Sets
6-10 Reps
-
4
Arnold Raise3 Sets
10-15 Reps
-
5
Hanging Knee Raise3 Sets
10-15 Reps
-
Day 4
1
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
2
Belt Squat3 Sets
8-12 Reps
-
3A
Hamstring Curl2 Sets
10-15 Reps
-
3B
Neck Extension3 Sets
10-15 Reps
-
4A
Wrist Curls3 Sets
8-12 Reps
-
4B
Standing Calf Raise3 Sets
10-15 Reps
-
Day 5
1A
Incline Curl (Dumbbell)2 Sets
8-12 Reps
-
1B
Tricep Extension (Cable)2 Sets
10-15 Reps
-
2A
Lateral Raise (Dumbbell)2 Sets
10-15 Reps
-
2B
Preacher Curl (EZ Bar)2 Sets
8-12 Reps
-
2C
Face Pull3 Sets
15-20 Reps
-
3A
Wrist Curls3 Sets
8-12 Reps
-
3B
Cable Crunch3 Sets
10-15 Reps
-