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Hypertrophy : 3 DAYS SPLIT

by Gabriel T.

Program Description

Avoid injury after coming back from an injury

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 18, 2025 10:42
  • Last Edited
    Feb 11, 2025 05:00
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12-15 reps
-
2
Incline Bench Press (Barbell)
3
12-15 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Cable Crossover
3
12-15 reps
-
5
Tricep Pressdown
4
12-15 reps
-
6
Lying Tricep Extension (Barbell)
3
12-15 reps
-
7
Tricep Extension (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9-11 reps
-
2
Incline Bench Press (Barbell)
3
9-11 reps
-
3
Incline Chest Fly (Dumbbell)
3
9-11 reps
-
4
Cable Crossover
3
9-11 reps
-
5
Tricep Pressdown
4
9-11 reps
-
6
Lying Tricep Extension (Barbell)
3
9-11 reps
-
7
Tricep Extension (Machine)
3
9-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
-
4
Cable Crossover
3
6-8 reps
-
5
Tricep Pressdown
4
6-8 reps
-
6
Lying Tricep Extension (Barbell)
3
6-8 reps
-
7
Tricep Extension (Machine)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Barbell)
3
3-5 reps
-
3
Incline Chest Fly (Dumbbell)
3
3-5 reps
-
4
Cable Crossover
3
3-5 reps
-
5
Tricep Pressdown
4
3-5 reps
-
6
Lying Tricep Extension (Barbell)
3
3-5 reps
-
7
Tricep Extension (Machine)
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12-15 reps
-
2
Incline Bench Press (Barbell)
3
12-15 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Cable Crossover
3
12-15 reps
-
5
Tricep Pressdown
4
12-15 reps
-
6
Lying Tricep Extension (Barbell)
3
12-15 reps
-
7
Tricep Extension (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9-11 reps
-
2
Incline Bench Press (Barbell)
3
9-11 reps
-
3
Incline Chest Fly (Dumbbell)
3
9-11 reps
-
4
Cable Crossover
3
9-11 reps
-
5
Tricep Pressdown
4
9-11 reps
-
6
Lying Tricep Extension (Barbell)
3
9-11 reps
-
7
Tricep Extension (Machine)
3
9-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
-
4
Cable Crossover
3
6-8 reps
-
5
Tricep Pressdown
4
6-8 reps
-
6
Lying Tricep Extension (Barbell)
3
6-8 reps
-
7
Tricep Extension (Machine)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Barbell)
3
3-5 reps
-
3
Incline Chest Fly (Dumbbell)
3
3-5 reps
-
4
Cable Crossover
3
3-5 reps
-
5
Tricep Pressdown
4
3-5 reps
-
6
Lying Tricep Extension (Barbell)
3
3-5 reps
-
7
Tricep Extension (Machine)
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12-15 reps
-
2
Incline Bench Press (Barbell)
3
12-15 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Cable Crossover
3
12-15 reps
-
5
Tricep Pressdown
4
12-15 reps
-
6
Lying Tricep Extension (Barbell)
3
12-15 reps
-
7
Tricep Extension (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9-11 reps
-
2
Incline Bench Press (Barbell)
3
9-11 reps
-
3
Incline Chest Fly (Dumbbell)
3
9-11 reps
-
4
Cable Crossover
3
9-11 reps
-
5
Tricep Pressdown
4
9-11 reps
-
6
Lying Tricep Extension (Barbell)
3
9-11 reps
-
7
Tricep Extension (Machine)
3
9-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
-
4
Cable Crossover
3
6-8 reps
-
5
Tricep Pressdown
4
6-8 reps
-
6
Lying Tricep Extension (Barbell)
3
6-8 reps
-
7
Tricep Extension (Machine)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Barbell)
3
3-5 reps
-
3
Incline Chest Fly (Dumbbell)
3
3-5 reps
-
4
Cable Crossover
3
3-5 reps
-
5
Tricep Pressdown
4
3-5 reps
-
6
Lying Tricep Extension (Barbell)
3
3-5 reps
-
7
Tricep Extension (Machine)
3
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Wide Grip Lat Pulldown
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
4
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
9-11 reps
-
2
Single Arm High Row (Cable)
3
9-11 reps
-
3
Wide Grip Lat Pulldown
3
9-11 reps
-
4
Seated Row (Cable)
3
9-11 reps
-
5
Preacher Curl (Barbell)
3
9-11 reps
-
6
Incline Curl (Dumbbell)
3
9-11 reps
-
7
Bicep Curl (Machine)
3
9-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
6-8 reps
-
2
Single Arm High Row (Cable)
3
6-8 reps
-
3
Wide Grip Lat Pulldown
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
4
6-8 reps
-
6
Incline Curl (Dumbbell)
3
6-8 reps
-
7
Bicep Curl (Machine)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
3-5 reps
-
2
Single Arm High Row (Cable)
3
3-5 reps
-
3
Wide Grip Lat Pulldown
3
3-5 reps
-
4
Seated Row (Cable)
3
3-5 reps
-
5
Preacher Curl (Barbell)
4
3-5 reps
-
6
Incline Curl (Dumbbell)
3
3-5 reps
-
7
Bicep Curl (Machine)
3
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Wide Grip Lat Pulldown
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
4
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
9-11 reps
-
2
Single Arm High Row (Cable)
3
9-11 reps
-
3
Wide Grip Lat Pulldown
3
9-11 reps
-
4
Seated Row (Cable)
3
9-11 reps
-
5
Preacher Curl (Barbell)
3
9-11 reps
-
6
Incline Curl (Dumbbell)
3
9-11 reps
-
7
Bicep Curl (Machine)
3
9-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
6-8 reps
-
2
Single Arm High Row (Cable)
3
6-8 reps
-
3
Wide Grip Lat Pulldown
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
4
6-8 reps
-
6
Incline Curl (Dumbbell)
3
6-8 reps
-
7
Bicep Curl (Machine)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
3-5 reps
-
2
Single Arm High Row (Cable)
3
3-5 reps
-
3
Wide Grip Lat Pulldown
3
3-5 reps
-
4
Seated Row (Cable)
3
3-5 reps
-
5
Preacher Curl (Barbell)
4
3-5 reps
-
6
Incline Curl (Dumbbell)
3
3-5 reps
-
7
Bicep Curl (Machine)
3
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Wide Grip Lat Pulldown
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
4
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
9-11 reps
-
2
Single Arm High Row (Cable)
3
9-11 reps
-
3
Wide Grip Lat Pulldown
3
9-11 reps
-
4
Seated Row (Cable)
3
9-11 reps
-
5
Preacher Curl (Barbell)
3
9-11 reps
-
6
Incline Curl (Dumbbell)
3
9-11 reps
-
7
Bicep Curl (Machine)
3
9-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
6-8 reps
-
2
Single Arm High Row (Cable)
3
6-8 reps
-
3
Wide Grip Lat Pulldown
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
4
6-8 reps
-
6
Incline Curl (Dumbbell)
3
6-8 reps
-
7
Bicep Curl (Machine)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
4
3-5 reps
-
2
Single Arm High Row (Cable)
3
3-5 reps
-
3
Wide Grip Lat Pulldown
3
3-5 reps
-
4
Seated Row (Cable)
3
3-5 reps
-
5
Preacher Curl (Barbell)
4
3-5 reps
-
6
Incline Curl (Dumbbell)
3
3-5 reps
-
7
Bicep Curl (Machine)
3
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Shrug (Dumbbell)
1
20 reps
-
6
Leg Extension
4
12-15 reps
-
7
Leg Curl
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
9-11 reps
-
2
Lateral Raise (Dumbbell)
3
9-11 reps
-
3
Front Raise
3
9-11 reps
-
4
Rear Delt Fly (Cable)
3
9-11 reps
-
5
Shrug (Dumbbell)
1
20 reps
-
6
Leg Extension
4
9-11 reps
-
7
Leg Curl
4
9-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Front Raise
3
6-8 reps
-
4
Rear Delt Fly (Cable)
3
6-8 reps
-
5
Shrug (Dumbbell)
1
20 reps
-
6
Leg Extension
4
6-8 reps
-
7
Leg Curl
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
3-5 reps
-
2
Lateral Raise (Dumbbell)
3
3-5 reps
-
3
Front Raise
3
3-5 reps
-
4
Rear Delt Fly (Cable)
3
3-5 reps
-
5
Shrug (Dumbbell)
1
20 reps
-
6
Leg Extension
4
3-5 reps
-
7
Leg Curl
4
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Shrug (Dumbbell)
1
20 reps
-
6
Leg Extension
4
12-15 reps
-
7
Leg Curl
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
9-11 reps
-
2
Lateral Raise (Dumbbell)
3
9-11 reps
-
3
Front Raise
3
9-11 reps
-
4
Rear Delt Fly (Cable)
3
9-11 reps
-
5
Shrug (Dumbbell)
1
20 reps
-
6
Leg Extension
4
9-11 reps
-
7
Leg Curl
4
9-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Front Raise
3
6-8 reps
-
4
Rear Delt Fly (Cable)
3
6-8 reps
-
5
Shrug (Dumbbell)
1
20 reps
-
6
Leg Extension
4
6-8 reps
-
7
Leg Curl
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
3-5 reps
-
2
Lateral Raise (Dumbbell)
3
3-5 reps
-
3
Front Raise
3
3-5 reps
-
4
Rear Delt Fly (Cable)
3
3-5 reps
-
5
Shrug (Dumbbell)
1
20 reps
-
6
Leg Extension
4
3-5 reps
-
7
Leg Curl
4
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Shrug (Dumbbell)
1
20 reps
-
6
Leg Extension
4
12-15 reps
-
7
Leg Curl
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
9-11 reps
-
2
Lateral Raise (Dumbbell)
3
9-11 reps
-
3
Front Raise
3
9-11 reps
-
4
Rear Delt Fly (Cable)
3
9-11 reps
-
5
Shrug (Dumbbell)
1
20 reps
-
6
Leg Extension
4
9-11 reps
-
7
Leg Curl
4
9-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Front Raise
3
6-8 reps
-
4
Rear Delt Fly (Cable)
3
6-8 reps
-
5
Shrug (Dumbbell)
1
20 reps
-
6
Leg Extension
4
6-8 reps
-
7
Leg Curl
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
3-5 reps
-
2
Lateral Raise (Dumbbell)
3
3-5 reps
-
3
Front Raise
3
3-5 reps
-
4
Rear Delt Fly (Cable)
3
3-5 reps
-
5
Shrug (Dumbbell)
1
20 reps
-
6
Leg Extension
4
3-5 reps
-
7
Leg Curl
4
3-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
12-15 reps
-
2
Chest Fly (Machine)
3
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
9-11 reps
-
2
Chest Fly (Machine)
3
9-11 reps
-
3
Chest Supported Row (Machine)
4
9-11 reps
-
4
Standing Pullover (Cable)
3
9-11 reps
-
5
Bicep Curl (Cable)
4
9-11 reps
-
6
Overhead Tricep Extension (Cable)
4
9-11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Fly (Machine)
3
6-8 reps
-
3
Chest Supported Row (Machine)
4
6-8 reps
-
4
Standing Pullover (Cable)
3
6-8 reps
-
5
Bicep Curl (Cable)
4
6-8 reps
-
6
Overhead Tricep Extension (Cable)
4
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
3-5 reps
-
2
Chest Fly (Machine)
3
3-5 reps
-
3
Chest Supported Row (Machine)
4
3-5 reps
-
4
Standing Pullover (Cable)
3
3-5 reps
-
5
Bicep Curl (Cable)
4
3-5 reps
-
6
Overhead Tricep Extension (Cable)
4
3-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
12-15 reps
-
2
Chest Fly (Machine)
3
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
9-11 reps
-
2
Chest Fly (Machine)
3
9-11 reps
-
3
Chest Supported Row (Machine)
4
9-11 reps
-
4
Standing Pullover (Cable)
3
9-11 reps
-
5
Bicep Curl (Cable)
4
9-11 reps
-
6
Overhead Tricep Extension (Cable)
4
9-11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Fly (Machine)
3
6-8 reps
-
3
Chest Supported Row (Machine)
4
6-8 reps
-
4
Standing Pullover (Cable)
3
6-8 reps
-
5
Bicep Curl (Cable)
4
6-8 reps
-
6
Overhead Tricep Extension (Cable)
4
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
3-5 reps
-
2
Chest Fly (Machine)
3
3-5 reps
-
3
Chest Supported Row (Machine)
4
3-5 reps
-
4
Standing Pullover (Cable)
3
3-5 reps
-
5
Bicep Curl (Cable)
4
3-5 reps
-
6
Overhead Tricep Extension (Cable)
4
3-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
12-15 reps
-
2
Chest Fly (Machine)
3
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
9-11 reps
-
2
Chest Fly (Machine)
3
9-11 reps
-
3
Chest Supported Row (Machine)
4
9-11 reps
-
4
Standing Pullover (Cable)
3
9-11 reps
-
5
Bicep Curl (Cable)
4
9-11 reps
-
6
Overhead Tricep Extension (Cable)
4
9-11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Fly (Machine)
3
6-8 reps
-
3
Chest Supported Row (Machine)
4
6-8 reps
-
4
Standing Pullover (Cable)
3
6-8 reps
-
5
Bicep Curl (Cable)
4
6-8 reps
-
6
Overhead Tricep Extension (Cable)
4
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
3-5 reps
-
2
Chest Fly (Machine)
3
3-5 reps
-
3
Chest Supported Row (Machine)
4
3-5 reps
-
4
Standing Pullover (Cable)
3
3-5 reps
-
5
Bicep Curl (Cable)
4
3-5 reps
-
6
Overhead Tricep Extension (Cable)
4
3-5 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
12-15 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
-
4
Cable Crossover
3 Sets
12-15 Reps
-
5
Tricep Pressdown
4 Sets
12-15 Reps
-
6
Lying Tricep Extension (Barbell)
3 Sets
12-15 Reps
-
7
Tricep Extension (Machine)
3 Sets
12-15 Reps
-
Day 2
1
Single Arm Iso Row
4 Sets
12-15 Reps
-
2
Single Arm High Row (Cable)
3 Sets
12-15 Reps
-
3
Wide Grip Lat Pulldown
3 Sets
12-15 Reps
-
4
Seated Row (Cable)
3 Sets
12-15 Reps
-
5
Preacher Curl (Barbell)
4 Sets
12-15 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
-
7
Bicep Curl (Machine)
3 Sets
12-15 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
12-15 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
3
Front Raise
3 Sets
12-15 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
-
5
Shrug (Dumbbell)
1 Set
20 Reps
-
6
Leg Extension
4 Sets
12-15 Reps
-
7
Leg Curl
4 Sets
12-15 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
12-15 Reps
-
2
Chest Fly (Machine)
3 Sets
12-15 Reps
-
3
Chest Supported Row (Machine)
4 Sets
12-15 Reps
-
4
Standing Pullover (Cable)
3 Sets
12-15 Reps
-
5
Bicep Curl (Cable)
4 Sets
12-15 Reps
-
6
Overhead Tricep Extension (Cable)
4 Sets
12-15 Reps
-