Program Description
This is a periodized bodybuilding routine structured around an Upper-Lower split, designed to maximize strength, hypertrophy, and metabolic conditioning. The program progresses through three distinct phases, each focusing on a specific training adaptation. Split: Upper-Lower (4 days per week) Day 1: Upper Body Day 2: Lower Body Day 3: Rest or Active Recovery Day 4: Upper Body Day 5: Lower Body Day 6: Rest or Active Recovery Day 7: Rest or Optional Mobility Work Warm up each session with dynamic mobility drill and a ramp-up set for each compound lift. Rest times are based on your ability to recover after each set, but generally rest times should be the following: Phase I: 2-3 minutes Phase II: 1-2 minutes Phase III: 30 seconds
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 02, 2025 05:21
- Last EditedJan 05, 2025 10:24
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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
1
Squat (Barbell)
4
3-6 reps
-
2
Good Morning
4
3-6 reps
-
3
Leg Extension
3
6-8 reps
-
4
Leg Curl
3
6-8 reps
-
5
Standing Calf Raise (Machine)
4
8-12 reps
-
6
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Good Morning
4
3-6 reps
-
3
Leg Extension
3
6-8 reps
-
4
Leg Curl
3
6-8 reps
-
5
Standing Calf Raise (Machine)
4
8-12 reps
-
6
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Good Morning
4
3-6 reps
-
3
Leg Extension
3
6-8 reps
-
4
Leg Curl
3
6-8 reps
-
5
Standing Calf Raise (Machine)
4
8-12 reps
-
6
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Good Morning
4
3-6 reps
-
3
Leg Extension
3
6-8 reps
-
4
Leg Curl
3
6-8 reps
-
5
Standing Calf Raise (Machine)
4
8-12 reps
-
6
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-8 reps
-
2
Single Leg Deadlift
4
6-8 reps
-
3
Sissy Squat
3
8-12 reps
-
4
Glute-Ham Raise
3
8-12 reps
-
5
Single Leg Calf Raise (Machine)
4
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-8 reps
-
2
Single Leg Deadlift
4
6-8 reps
-
3
Sissy Squat
3
8-12 reps
-
4
Glute-Ham Raise
3
8-12 reps
-
5
Single Leg Calf Raise (Machine)
4
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-8 reps
-
2
Single Leg Deadlift
4
6-8 reps
-
3
Sissy Squat
3
8-12 reps
-
4
Glute-Ham Raise
3
8-12 reps
-
5
Single Leg Calf Raise (Machine)
4
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-8 reps
-
2
Single Leg Deadlift
4
6-8 reps
-
3
Sissy Squat
3
8-12 reps
-
4
Glute-Ham Raise
3
8-12 reps
-
5
Single Leg Calf Raise (Machine)
4
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Good Morning
4
8-12 reps
-
3
Goblet Squat
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise (Machine)
4
15-20 reps
-
6
Wood Chop
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Good Morning
4
8-12 reps
-
3
Goblet Squat
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise (Machine)
4
15-20 reps
-
6
Wood Chop
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Good Morning
4
8-12 reps
-
3
Goblet Squat
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise (Machine)
4
15-20 reps
-
6
Wood Chop
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Good Morning
4
8-12 reps
-
3
Goblet Squat
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise (Machine)
4
15-20 reps
-
6
Wood Chop
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
3-6 reps
-
2
Pull-Up (Weighted)
4
3-6 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5
Seated Overhead Press (Barbell)
3
6-8 reps
-
6
Rear Delt Fly (Dumbbell)
3
6-8 reps
-
7
Skull Crusher (Barbell)
3
6-8 reps
-
8
Bicep Curl (Barbell)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
3-6 reps
-
2
Pull-Up (Weighted)
4
3-6 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5
Seated Overhead Press (Barbell)
3
6-8 reps
-
6
Rear Delt Fly (Dumbbell)
3
6-8 reps
-
7
Skull Crusher (Barbell)
3
6-8 reps
-
8
Bicep Curl (Barbell)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
3-6 reps
-
2
Pull-Up (Weighted)
4
3-6 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5
Seated Overhead Press (Barbell)
3
6-8 reps
-
6
Rear Delt Fly (Dumbbell)
3
6-8 reps
-
7
Skull Crusher (Barbell)
3
6-8 reps
-
8
Bicep Curl (Barbell)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
3-6 reps
-
2
Pull-Up (Weighted)
4
3-6 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5
Seated Overhead Press (Barbell)
3
6-8 reps
-
6
Rear Delt Fly (Dumbbell)
3
6-8 reps
-
7
Skull Crusher (Barbell)
3
6-8 reps
-
8
Bicep Curl (Barbell)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Pullover (Dumbbell)
4
6-8 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Arnold Press
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Pullover (Dumbbell)
4
6-8 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Arnold Press
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Pullover (Dumbbell)
4
6-8 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Arnold Press
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Pullover (Dumbbell)
4
6-8 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Arnold Press
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Lat Prayer
4
8-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Z Press (Barbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Dip (Bodyweight)
3
12-15 reps
-
8
21s (EZ Bar)
3
21 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Lat Prayer
4
8-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Z Press (Barbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Dip (Bodyweight)
3
12-15 reps
-
8
21s (EZ Bar)
3
21 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Lat Prayer
4
8-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Z Press (Barbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Dip (Bodyweight)
3
12-15 reps
-
8
21s (EZ Bar)
3
21 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Lat Prayer
4
8-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Z Press (Barbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Dip (Bodyweight)
3
12-15 reps
-
8
21s (EZ Bar)
3
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
3-6 reps
-
2
Romanian Deadlift (Barbell)
4
3-6 reps
-
3
Leg Extension
3
6-8 reps
-
4
Leg Curl
3
6-8 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
3-6 reps
-
2
Romanian Deadlift (Barbell)
4
3-6 reps
-
3
Leg Extension
3
6-8 reps
-
4
Leg Curl
3
6-8 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
3-6 reps
-
2
Romanian Deadlift (Barbell)
4
3-6 reps
-
3
Leg Extension
3
6-8 reps
-
4
Leg Curl
3
6-8 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
3-6 reps
-
2
Romanian Deadlift (Barbell)
4
3-6 reps
-
3
Leg Extension
3
6-8 reps
-
4
Leg Curl
3
6-8 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-8 reps
-
3
Single Leg Leg Extension
3
8-12 reps
-
4
Single-Leg Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Pallof Press
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-8 reps
-
3
Single Leg Leg Extension
3
8-12 reps
-
4
Single-Leg Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Pallof Press
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-8 reps
-
3
Single Leg Leg Extension
3
8-12 reps
-
4
Single-Leg Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Pallof Press
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-8 reps
-
3
Single Leg Leg Extension
3
8-12 reps
-
4
Single-Leg Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Pallof Press
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Single Leg Romanian Deadlift
4
8-12 reps
-
3
Step-Up (Weighted)
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Plank with Shoulder Taps
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Single Leg Romanian Deadlift
4
8-12 reps
-
3
Step-Up (Weighted)
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Plank with Shoulder Taps
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Single Leg Romanian Deadlift
4
8-12 reps
-
3
Step-Up (Weighted)
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Plank with Shoulder Taps
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Single Leg Romanian Deadlift
4
8-12 reps
-
3
Step-Up (Weighted)
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Plank with Shoulder Taps
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
-
2
Barbell Row
4
3-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
6
Face Pull
3
6-8 reps
-
7
Single Arm Overhead Tricep Extension
3
6-8 reps
-
8
Alternating Dumbbell Curl
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
-
2
Barbell Row
4
3-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
6
Face Pull
3
6-8 reps
-
7
Single Arm Overhead Tricep Extension
3
6-8 reps
-
8
Alternating Dumbbell Curl
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
-
2
Barbell Row
4
3-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
6
Face Pull
3
6-8 reps
-
7
Single Arm Overhead Tricep Extension
3
6-8 reps
-
8
Alternating Dumbbell Curl
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
-
2
Barbell Row
4
3-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
6
Face Pull
3
6-8 reps
-
7
Single Arm Overhead Tricep Extension
3
6-8 reps
-
8
Alternating Dumbbell Curl
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Pendlay Row
4
6-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
T-Bar Row
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Pendlay Row
4
6-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
T-Bar Row
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Pendlay Row
4
6-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
T-Bar Row
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Pendlay Row
4
6-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
T-Bar Row
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Dumbbell Row
4
8-12 reps
-
3
Crossover (Low To High)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Face Pull
1
50 reps
-
7
Skull Crusher 21'S (EZ Bar)
3
21 reps
-
8
Face Away Cable Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Dumbbell Row
4
8-12 reps
-
3
Crossover (Low To High)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Face Pull
1
50 reps
-
7
Skull Crusher 21'S (EZ Bar)
3
21 reps
-
8
Face Away Cable Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Dumbbell Row
4
8-12 reps
-
3
Crossover (Low To High)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Face Pull
1
50 reps
-
7
Skull Crusher 21'S (EZ Bar)
3
21 reps
-
8
Face Away Cable Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Dumbbell Row
4
8-12 reps
-
3
Crossover (Low To High)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Face Pull
1
50 reps
-
7
Skull Crusher 21'S (EZ Bar)
3
21 reps
-
8
Face Away Cable Curl
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)4 Sets
3-6 Reps
-
2
Good Morning4 Sets
3-6 Reps
-
3
Leg Extension3 Sets
6-8 Reps
-
4
Leg Curl3 Sets
6-8 Reps
-
5
Standing Calf Raise (Machine)4 Sets
8-12 Reps
-
6
Decline Sit Up (Weighted)3 Sets
8-12 Reps
-
Day 2
1
Incline Bench Press (Barbell)4 Sets
3-6 Reps
-
2
Pull-Up (Weighted)4 Sets
3-6 Reps
-
3
Bench Press (Dumbbell)3 Sets
6-8 Reps
-
4
Single Arm Row (Dumbbell)3 Sets
6-8 Reps
-
5
Seated Overhead Press (Barbell)3 Sets
6-8 Reps
-
6
Rear Delt Fly (Dumbbell)3 Sets
6-8 Reps
-
7
Skull Crusher (Barbell)3 Sets
6-8 Reps
-
8
Bicep Curl (Barbell)3 Sets
6-8 Reps
-
Day 3
1
Leg Press4 Sets
3-6 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
3-6 Reps
-
3
Leg Extension3 Sets
6-8 Reps
-
4
Leg Curl3 Sets
6-8 Reps
-
5
Seated Calf Raise4 Sets
8-12 Reps
-
6
Cable Crunch3 Sets
8-12 Reps
-
Day 4
1
Bench Press (Barbell)4 Sets
3-6 Reps
-
2
Barbell Row4 Sets
3-6 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
6-8 Reps
-
4
Chin-Up (Weighted)3 Sets
6-8 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
6-8 Reps
-
6
Face Pull3 Sets
6-8 Reps
-
7
Single Arm Overhead Tricep Extension3 Sets
6-8 Reps
-
8
Alternating Dumbbell Curl3 Sets
6-8 Reps
-