AJ’s Workout Split

by AJ

Program Description

A list of my personal workouts anyone can follow.

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
16 weeks
Time Per Workout
80 minutes
Created
Feb 24, 2025 03:39
Last Edited
Feb 24, 2025 04:50

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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

WEEK 13

WEEK 14

WEEK 15

WEEK 16

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Dip (Bodyweight)

AMRAP

Day 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Dip (Bodyweight)

AMRAP

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 2

Pull-Up (Bodyweight)

AMRAP

Chest Supported Row (Dumbbell)

Lat Pulldown

Preacher Curl (Dumbbell)

Hammer Curl

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 3

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Tricep Extension

Single Arm Pushdown

Military Press (Barbell)

Shoulder Press (Plate Loaded)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 5

Barbell Row

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 6

Leg Press (45 Degrees)

Hip Thrust (Machine)

Standing Calf Raise

V-Squat

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Day 1

Bench Press (Barbell)

5 Sets

Incline Bench Press (Smith Machine)

4 Sets

Tricep Pushdown (Cable)

3 Sets

Skull Crusher (Barbell)

3 Sets

Seated Shoulder Press (Dumbbell)

3 Sets

Lateral Raise (Dumbbell)

3 Sets

Front Raise

3 Sets

Dip (Bodyweight)

1 Set

AMRAP

Day 2

Pull-Up (Bodyweight)

1 Set

AMRAP

Chest Supported Row (Dumbbell)

5 Sets

Lat Pulldown

3 Sets

Preacher Curl (Dumbbell)

3 Sets

Hammer Curl

3 Sets

Wrist Curls

3 Sets

Reverse Wrist Curl (Dumbbell)

3 Sets

Deadlift (Barbell)

4 Sets

Day 3

Squat (Barbell)

5 Sets

Romanian Deadlift (Dumbbell)

3 Sets

Standing Calf Raise

3 Sets

Leg Extension

3 Sets

Leg Curl

3 Sets

Hip Adductor (Machine)

2 Sets

Hip Abductor (Machine)

2 Sets

Seated Calf Raise

3 Sets

Day 4

Bench Press (Dumbbell)

5 Sets

Incline Bench Press (Dumbbell)

5 Sets

Seated Overhead Tricep Extension

3 Sets

Single Arm Pushdown

3 Sets

Military Press (Barbell)

3 Sets

Shoulder Press (Plate Loaded)

3 Sets

Day 5

Barbell Row

5 Sets

Lat Pulldown (Close Grip)

3 Sets

Rear Delt Fly (Dumbbell)

3 Sets

Bicep Curl (Dumbbell)

3 Sets

Reverse Bicep Curl (EZ Bar)

3 Sets

Reverse Wrist Curl (Barbell)

3 Sets

Day 6

Leg Press (45 Degrees)

3 Sets

Hip Thrust (Machine)

3 Sets

Standing Calf Raise

3 Sets

V-Squat

3 Sets

Bulgarian Split Squat (Dumbbell)

3 Sets

Seated Calf Raise

3 Sets