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BoostcampPNG

Full Body Split (regular)

by Aswin Raj

Program Description

Salient features of the program. 1. One can maintain volume without sacrificing intensity. 2. Uses a double progression method of progressive overload 3. Build muscle and strength 4. Each workout lasts about 2h or more depending on the intensity and rest period. 5. No gimmicky exercises.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 23, 2024 01:11
  • Last Edited
    Dec 24, 2024 07:54
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Back Extension (Weighted)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Lat Cable Crossover
4
20-25 reps
-
5
Incline Curl (Dumbbell)
4
10-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Back Extension (Weighted)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Lat Cable Crossover
4
20-25 reps
-
5
Incline Curl (Dumbbell)
4
10-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Back Extension (Weighted)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Lat Cable Crossover
4
20-25 reps
-
5
Incline Curl (Dumbbell)
4
10-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Back Extension (Weighted)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Lat Cable Crossover
4
20-25 reps
-
5
Incline Curl (Dumbbell)
4
10-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Back Extension (Weighted)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Lat Cable Crossover
4
20-25 reps
-
5
Incline Curl (Dumbbell)
4
10-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Back Extension (Weighted)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Lat Cable Crossover
4
20-25 reps
-
5
Incline Curl (Dumbbell)
4
10-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Back Extension (Weighted)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Lat Cable Crossover
4
20-25 reps
-
5
Incline Curl (Dumbbell)
4
10-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Back Extension (Weighted)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Lat Cable Crossover
4
20-25 reps
-
5
Incline Curl (Dumbbell)
4
10-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Back Extension (Weighted)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Lat Cable Crossover
4
20-25 reps
-
5
Incline Curl (Dumbbell)
4
10-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Back Extension (Weighted)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Lat Cable Crossover
4
20-25 reps
-
5
Incline Curl (Dumbbell)
4
10-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Back Extension (Weighted)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Lat Cable Crossover
4
20-25 reps
-
5
Incline Curl (Dumbbell)
4
10-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Back Extension (Weighted)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Lat Cable Crossover
4
20-25 reps
-
5
Incline Curl (Dumbbell)
4
10-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Pendulum Squat
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
5
5 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Pendulum Squat
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
5
5 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Pendulum Squat
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
5
5 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Pendulum Squat
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
5
5 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Pendulum Squat
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
5
5 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Pendulum Squat
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
5
5 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Pendulum Squat
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
5
5 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Pendulum Squat
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
5
5 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Pendulum Squat
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
5
5 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Pendulum Squat
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
5
5 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Pendulum Squat
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
5
5 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Pendulum Squat
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
5
5 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
20-25 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
4
Leg Extension
4
20-25 reps
-
5
Overhead Tricep Extension (Cable)
5
5 reps
RPE 5
6
Single Arm Overhead Tricep Extension
2
12 reps
-
7
Reverse Bench Press
3
8-10 reps
-
8
Seated Hamstring Curl
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
20-25 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
4
Leg Extension
4
20-25 reps
-
5
Overhead Tricep Extension (Cable)
5
5 reps
RPE 5
6
Single Arm Overhead Tricep Extension
2
12 reps
-
7
Reverse Bench Press
3
8-10 reps
-
8
Seated Hamstring Curl
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
20-25 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
4
Leg Extension
4
20-25 reps
-
5
Overhead Tricep Extension (Cable)
5
5 reps
RPE 5
6
Single Arm Overhead Tricep Extension
2
12 reps
-
7
Reverse Bench Press
3
8-10 reps
-
8
Seated Hamstring Curl
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
20-25 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
4
Leg Extension
4
20-25 reps
-
5
Overhead Tricep Extension (Cable)
5
5 reps
RPE 5
6
Single Arm Overhead Tricep Extension
2
12 reps
-
7
Reverse Bench Press
3
8-10 reps
-
8
Seated Hamstring Curl
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
20-25 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
4
Leg Extension
4
20-25 reps
-
5
Overhead Tricep Extension (Cable)
5
5 reps
RPE 5
6
Single Arm Overhead Tricep Extension
2
12 reps
-
7
Reverse Bench Press
3
8-10 reps
-
8
Seated Hamstring Curl
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
20-25 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
4
Leg Extension
4
20-25 reps
-
5
Overhead Tricep Extension (Cable)
5
5 reps
RPE 5
6
Single Arm Overhead Tricep Extension
2
12 reps
-
7
Reverse Bench Press
3
8-10 reps
-
8
Seated Hamstring Curl
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
20-25 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
4
Leg Extension
4
20-25 reps
-
5
Overhead Tricep Extension (Cable)
5
5 reps
RPE 5
6
Single Arm Overhead Tricep Extension
2
12 reps
-
7
Reverse Bench Press
3
8-10 reps
-
8
Seated Hamstring Curl
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
20-25 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
4
Leg Extension
4
20-25 reps
-
5
Overhead Tricep Extension (Cable)
5
5 reps
RPE 5
6
Single Arm Overhead Tricep Extension
2
12 reps
-
7
Reverse Bench Press
3
8-10 reps
-
8
Seated Hamstring Curl
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
20-25 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
4
Leg Extension
4
20-25 reps
-
5
Overhead Tricep Extension (Cable)
5
5 reps
RPE 5
6
Single Arm Overhead Tricep Extension
2
12 reps
-
7
Reverse Bench Press
3
8-10 reps
-
8
Seated Hamstring Curl
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
20-25 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
4
Leg Extension
4
20-25 reps
-
5
Overhead Tricep Extension (Cable)
5
5 reps
RPE 5
6
Single Arm Overhead Tricep Extension
2
12 reps
-
7
Reverse Bench Press
3
8-10 reps
-
8
Seated Hamstring Curl
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
20-25 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
4
Leg Extension
4
20-25 reps
-
5
Overhead Tricep Extension (Cable)
5
5 reps
RPE 5
6
Single Arm Overhead Tricep Extension
2
12 reps
-
7
Reverse Bench Press
3
8-10 reps
-
8
Seated Hamstring Curl
4
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
20-25 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
4
Leg Extension
4
20-25 reps
-
5
Overhead Tricep Extension (Cable)
5
5 reps
RPE 5
6
Single Arm Overhead Tricep Extension
2
12 reps
-
7
Reverse Bench Press
3
8-10 reps
-
8
Seated Hamstring Curl
4
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Overhead Press (Barbell)
3
2
5 reps
10 reps
-
-
3
Squat (Smith Machine)
3
10 reps
-
4
Kroc Row
4
2
5 reps
15 reps
-
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Seated Calf Raise
4
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Overhead Press (Barbell)
3
2
5 reps
10 reps
-
-
3
Squat (Smith Machine)
3
10 reps
-
4
Kroc Row
4
2
5 reps
15 reps
-
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Seated Calf Raise
4
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Overhead Press (Barbell)
3
2
5 reps
10 reps
-
-
3
Squat (Smith Machine)
3
10 reps
-
4
Kroc Row
4
2
5 reps
15 reps
-
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Seated Calf Raise
4
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Overhead Press (Barbell)
3
2
5 reps
10 reps
-
-
3
Squat (Smith Machine)
3
10 reps
-
4
Kroc Row
4
2
5 reps
15 reps
-
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Seated Calf Raise
4
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Overhead Press (Barbell)
3
2
5 reps
10 reps
-
-
3
Squat (Smith Machine)
3
10 reps
-
4
Kroc Row
4
2
5 reps
15 reps
-
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Seated Calf Raise
4
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Overhead Press (Barbell)
3
2
5 reps
10 reps
-
-
3
Squat (Smith Machine)
3
10 reps
-
4
Kroc Row
4
2
5 reps
15 reps
-
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Seated Calf Raise
4
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Overhead Press (Barbell)
3
2
5 reps
10 reps
-
-
3
Squat (Smith Machine)
3
10 reps
-
4
Kroc Row
4
2
5 reps
15 reps
-
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Seated Calf Raise
4
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Overhead Press (Barbell)
3
2
5 reps
10 reps
-
-
3
Squat (Smith Machine)
3
10 reps
-
4
Kroc Row
4
2
5 reps
15 reps
-
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Seated Calf Raise
4
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Overhead Press (Barbell)
3
2
5 reps
10 reps
-
-
3
Squat (Smith Machine)
3
10 reps
-
4
Kroc Row
4
2
5 reps
15 reps
-
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Seated Calf Raise
4
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Overhead Press (Barbell)
3
2
5 reps
10 reps
-
-
3
Squat (Smith Machine)
3
10 reps
-
4
Kroc Row
4
2
5 reps
15 reps
-
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Seated Calf Raise
4
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Overhead Press (Barbell)
3
2
5 reps
10 reps
-
-
3
Squat (Smith Machine)
3
10 reps
-
4
Kroc Row
4
2
5 reps
15 reps
-
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Seated Calf Raise
4
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Overhead Press (Barbell)
3
2
5 reps
10 reps
-
-
3
Squat (Smith Machine)
3
10 reps
-
4
Kroc Row
4
2
5 reps
15 reps
-
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Seated Calf Raise
4
20-30 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
4 Sets
8-12 Reps
-
2
Back Extension (Weighted)
3 Sets
10-12 Reps
-
3
Lateral Raise (Cable)
3 Sets
15-20 Reps
-
4
Lat Cable Crossover
4 Sets
20-25 Reps
-
5
Incline Curl (Dumbbell)
4 Sets
10-12 Reps
-
6
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
-
2
Pendulum Squat
3 Sets
8-12 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Bicep Curl (EZ Bar)
5 Sets
5 Reps
-
6
Rear Delt Fly (Cable)
3 Sets
15-20 Reps
-
Day 3
1
Lateral Raise (Machine)
4 Sets
20-25 Reps
-
2
Lat Pulldown
3 Sets
10-12 Reps
-
3
Reverse Wrist Curl (Barbell)
4 Sets
10-12 Reps
-
4
Leg Extension
4 Sets
20-25 Reps
-
5
Overhead Tricep Extension (Cable)
5 Sets
5 Reps
@5
6
Single Arm Overhead Tricep Extension
2 Sets
12 Reps
-
7
Reverse Bench Press
3 Sets
8-10 Reps
-
8
Seated Hamstring Curl
4 Sets
20-25 Reps
-
Day 4
1
Chest Supported Row (Machine)
4 Sets
8-12 Reps
-
2
Overhead Press (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
-
-
3
Squat (Smith Machine)
3 Sets
10 Reps
-
4
Kroc Row
4 Sets
2 Sets
5 Reps
15 Reps
-
-
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
6
Seated Calf Raise
4 Sets
20-30 Reps
-