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BoostcampPNG

Five day upper lower

by Dylan V.

Program Description

.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 10, 2024 03:37
  • Last Edited
    Feb 01, 2025 08:23
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Split Squat (Left Leg)
3
12 reps
-
2
Dumbbell Split Squat (Right Leg)
3
12 reps
-
3
Good Morning
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Split Squat (Left Leg)
3
12 reps
-
2
Dumbbell Split Squat (Right Leg)
3
12 reps
-
3
Good Morning
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Split Squat (Left Leg)
3
12 reps
-
2
Dumbbell Split Squat (Right Leg)
3
12 reps
-
3
Good Morning
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Split Squat (Left Leg)
3
12 reps
-
2
Dumbbell Split Squat (Right Leg)
3
12 reps
-
3
Good Morning
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Split Squat (Left Leg)
3
12 reps
-
2
Dumbbell Split Squat (Right Leg)
3
12 reps
-
3
Good Morning
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Split Squat (Left Leg)
3
12 reps
-
2
Dumbbell Split Squat (Right Leg)
3
12 reps
-
3
Good Morning
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Split Squat (Left Leg)
3
12 reps
-
2
Dumbbell Split Squat (Right Leg)
3
12 reps
-
3
Good Morning
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Dumbbell Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Dumbbell Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Dumbbell Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Dumbbell Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Dumbbell Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Dumbbell Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Dumbbell Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Dominant Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Assisted Reverse Nordic Curl
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Dominant Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Assisted Reverse Nordic Curl
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Assisted Reverse Nordic Curl
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Assisted Reverse Nordic Curl
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Assisted Reverse Nordic Curl
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Assisted Reverse Nordic Curl
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Assisted Reverse Nordic Curl
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Good Morning
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Lying Bicep Curl
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Pec Deck (Machine)
3 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Upright Row (Cable)
3 Sets
12 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
12 Reps
-
6
Decline Crunch (Weighted)
3 Sets
12 Reps
-
Day 2
1
Dumbbell Split Squat (Left Leg)
3 Sets
12 Reps
-
2
Dumbbell Split Squat (Right Leg)
3 Sets
12 Reps
-
3
Good Morning
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Seated Hamstring Curl
3 Sets
12 Reps
-
Day 3
1
Seated Overhead Press (Barbell)
3 Sets
12 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
12 Reps
-
5
Seated Dumbbell Curl
3 Sets
12 Reps
-
6
Decline Crunch (Weighted)
3 Sets
12 Reps
-
Day 4
1
Glute Dominant Leg Press
3 Sets
12 Reps
-
2
Good Morning
3 Sets
12 Reps
-
3
Assisted Reverse Nordic Curl
3 Sets
12 Reps
-
4
Seated Hamstring Curl
3 Sets
12 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Skull Crusher
3 Sets
12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
12 Reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
AMRAP
-
5
Lying Bicep Curl
3 Sets
12 Reps
-
6
Decline Crunch (Weighted)
3 Sets
12 Reps
-