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5 day Upper Lower Split

by Viljami
1 athletes joined

Program Description

Hypertrophy Upper Lower Split

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 10, 2024 09:27
  • Last Edited
    Nov 10, 2024 09:59
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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)
2
5-8 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Straight Arm Pulldown
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Hammer Curl (Cable)
2
12-20 reps
-
8
Skull Crusher (Barbell)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
2
12-15 reps
-
10
Rear Delt Fly (Cable)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Straight Arm Pulldown
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Hammer Curl (Cable)
2
12-20 reps
-
8
Skull Crusher (Barbell)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
2
12-15 reps
-
10
Rear Delt Fly (Cable)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Straight Arm Pulldown
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Hammer Curl (Cable)
2
12-20 reps
-
8
Skull Crusher (Barbell)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
2
12-15 reps
-
10
Rear Delt Fly (Cable)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Straight Arm Pulldown
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Hammer Curl (Cable)
2
12-20 reps
-
8
Skull Crusher (Barbell)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
2
12-15 reps
-
10
Rear Delt Fly (Cable)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Straight Arm Pulldown
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Hammer Curl (Cable)
2
12-20 reps
-
8
Skull Crusher (Barbell)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
2
12-15 reps
-
10
Rear Delt Fly (Cable)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Straight Arm Pulldown
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Hammer Curl (Cable)
2
12-20 reps
-
8
Skull Crusher (Barbell)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
2
12-15 reps
-
10
Rear Delt Fly (Cable)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Straight Arm Pulldown
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Hammer Curl (Cable)
2
12-20 reps
-
8
Skull Crusher (Barbell)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
2
12-15 reps
-
10
Rear Delt Fly (Cable)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Straight Arm Pulldown
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Hammer Curl (Cable)
2
12-20 reps
-
8
Skull Crusher (Barbell)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
2
12-15 reps
-
10
Rear Delt Fly (Cable)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Squat (Barbell)
1
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Military Press (Smith Machine)
3
8-12 reps
-
4
Face Pull
2
12-20 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Fly
2
12-20 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Bicep Curl (Machine)
2
12-15 reps
-
10
Hammer Curl (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Military Press (Smith Machine)
3
8-12 reps
-
4
Face Pull
2
12-20 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Fly
2
12-20 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Bicep Curl (Machine)
2
12-15 reps
-
10
Hammer Curl (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Military Press (Smith Machine)
3
8-12 reps
-
4
Face Pull
2
12-20 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Fly
2
12-20 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Bicep Curl (Machine)
2
12-15 reps
-
10
Hammer Curl (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Military Press (Smith Machine)
3
8-12 reps
-
4
Face Pull
2
12-20 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Fly
2
12-20 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Bicep Curl (Machine)
2
12-15 reps
-
10
Hammer Curl (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Military Press (Smith Machine)
3
8-12 reps
-
4
Face Pull
2
12-20 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Fly
2
12-20 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Bicep Curl (Machine)
2
12-15 reps
-
10
Hammer Curl (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Military Press (Smith Machine)
3
8-12 reps
-
4
Face Pull
2
12-20 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Fly
2
12-20 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Bicep Curl (Machine)
2
12-15 reps
-
10
Hammer Curl (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Military Press (Smith Machine)
3
8-12 reps
-
4
Face Pull
2
12-20 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Fly
2
12-20 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Bicep Curl (Machine)
2
12-15 reps
-
10
Hammer Curl (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Military Press (Smith Machine)
3
8-12 reps
-
4
Face Pull
2
12-20 reps
-
5
Chest Press (Machine)
3
8-12 reps
-
6
Incline Chest Fly
2
12-20 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Bicep Curl (Machine)
2
12-15 reps
-
10
Hammer Curl (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Lying Leg Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Lying Leg Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Lying Leg Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Lying Leg Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Lying Leg Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Lying Leg Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Lying Leg Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Lying Leg Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Bayesian Curl
3
12-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Cable Crossover
2
12-15 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Dumbbell Row
3
8-12 reps
-
9
Seated Row (Cable)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Bayesian Curl
3
12-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Cable Crossover
2
12-15 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Dumbbell Row
3
8-12 reps
-
9
Seated Row (Cable)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Bayesian Curl
3
12-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Cable Crossover
2
12-15 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Dumbbell Row
3
8-12 reps
-
9
Seated Row (Cable)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Bayesian Curl
3
12-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Cable Crossover
2
12-15 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Dumbbell Row
3
8-12 reps
-
9
Seated Row (Cable)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Bayesian Curl
3
12-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Cable Crossover
2
12-15 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Dumbbell Row
3
8-12 reps
-
9
Seated Row (Cable)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Bayesian Curl
3
12-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Cable Crossover
2
12-15 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Dumbbell Row
3
8-12 reps
-
9
Seated Row (Cable)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Bayesian Curl
3
12-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Cable Crossover
2
12-15 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Dumbbell Row
3
8-12 reps
-
9
Seated Row (Cable)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Bayesian Curl
3
12-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Cable Crossover
2
12-15 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Dumbbell Row
3
8-12 reps
-
9
Seated Row (Cable)
2
12-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
5-8 Reps
-
2
Bench Press (Barbell)
1 Set
8-12 Reps
-
3
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
-
5
Straight Arm Pulldown
2 Sets
12-15 Reps
-
6
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
-
7
Hammer Curl (Cable)
2 Sets
12-20 Reps
-
8
Skull Crusher (Barbell)
3 Sets
12-15 Reps
-
9
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
10
Rear Delt Fly (Cable)
2 Sets
12-20 Reps
-
Day 2
1
Squat (Barbell)
2 Sets
5-8 Reps
-
2
Squat (Barbell)
1 Set
8-12 Reps
-
3
Bulgarian Split Squat (Barbell)
3 Sets
12-20 Reps
-
4
Leg Extension
3 Sets
12-20 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
6
Standing Calf Raise
3 Sets
8-12 Reps
-
7
Cable Crunch
3 Sets
8-12 Reps
-
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
-
2
Barbell Row
3 Sets
8-12 Reps
-
3
Seated Military Press (Smith Machine)
3 Sets
8-12 Reps
-
4
Face Pull
2 Sets
12-20 Reps
-
5
Chest Press (Machine)
3 Sets
8-12 Reps
-
6
Incline Chest Fly
2 Sets
12-20 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
8
Skull Crusher (Barbell)
2 Sets
8-12 Reps
-
9
Bicep Curl (Machine)
2 Sets
12-15 Reps
-
10
Hammer Curl (Cable)
2 Sets
12-15 Reps
-
Day 4
1
Stiff Leg Deadlift
3 Sets
8-12 Reps
-
2
Leg Curl
3 Sets
12-15 Reps
-
3
Lying Leg Curl
3 Sets
12-15 Reps
-
4
Hack Squat
3 Sets
8-12 Reps
-
5
Standing Calf Raise
3 Sets
12-15 Reps
-
6
Cable Crunch
3 Sets
12-15 Reps
-
7
Lying Leg Raise
3 Sets
15-20 Reps
-
Day 5
1
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
2
Bayesian Curl
3 Sets
12-15 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
6
Cable Crossover
2 Sets
12-15 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
8
Dumbbell Row
3 Sets
8-12 Reps
-
9
Seated Row (Cable)
2 Sets
12-15 Reps
-