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BoostcampPNG

Big Daddy Bro Split

by Kenny E
4 athletes joined

Program Description

Build Big Daddy size with this 4 day split

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 14, 2024 02:57
  • Last Edited
    Feb 07, 2025 01:56
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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
Incline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
20 reps
15 reps
5 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Chest Fly (Lying Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Push Up
2
15 reps
-
6
Abs Crunch (Bodyweight)
2
20 reps
-
7
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
20 reps
15 reps
5 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Chest Fly (Lying Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Push Up
2
15 reps
-
6
Abs Crunch (Bodyweight)
2
20 reps
-
7
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
20 reps
15 reps
5 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Chest Fly (Lying Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Push Up
2
15 reps
-
6
Abs Crunch (Bodyweight)
2
20 reps
-
7
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
20 reps
15 reps
5 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Chest Fly (Lying Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Push Up
2
15 reps
-
6
Abs Crunch (Bodyweight)
2
20 reps
-
7
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
20 reps
15 reps
5 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Chest Fly (Lying Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Push Up
2
15 reps
-
6
Abs Crunch (Bodyweight)
2
20 reps
-
7
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
20 reps
15 reps
5 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Chest Fly (Lying Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Push Up
2
15 reps
-
6
Abs Crunch (Bodyweight)
2
20 reps
-
7
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
20 reps
15 reps
5 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Chest Fly (Lying Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Push Up
2
15 reps
-
6
Abs Crunch (Bodyweight)
2
20 reps
-
7
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
20 reps
15 reps
5 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Chest Fly (Lying Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Push Up
2
15 reps
-
6
Abs Crunch (Bodyweight)
2
20 reps
-
7
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
20 reps
15 reps
5 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Chest Fly (Lying Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Push Up
2
15 reps
-
6
Abs Crunch (Bodyweight)
2
20 reps
-
7
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
20 reps
15 reps
5 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Chest Fly (Lying Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Push Up
2
15 reps
-
6
Abs Crunch (Bodyweight)
2
20 reps
-
7
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
20 reps
15 reps
5 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Chest Fly (Lying Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Push Up
2
15 reps
-
6
Abs Crunch (Bodyweight)
2
20 reps
-
7
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
20 reps
15 reps
5 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Chest Fly (Lying Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Push Up
2
15 reps
-
6
Abs Crunch (Bodyweight)
2
20 reps
-
7
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
1
15 reps
10 reps
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Lat Pulldown
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Pull-Up (Bodyweight)
2
10 reps
-
6
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Dumbbell Row
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Back Extension (Weighted)
1
10 reps
-
9
Hamstring Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
1
15 reps
10 reps
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Lat Pulldown
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Pull-Up (Bodyweight)
2
10 reps
-
6
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Dumbbell Row
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Back Extension (Weighted)
1
10 reps
-
9
Hamstring Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
1
15 reps
10 reps
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Lat Pulldown
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Pull-Up (Bodyweight)
2
10 reps
-
6
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Dumbbell Row
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Back Extension (Weighted)
1
10 reps
-
9
Hamstring Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
1
15 reps
10 reps
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Lat Pulldown
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Pull-Up (Bodyweight)
2
10 reps
-
6
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Dumbbell Row
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Back Extension (Weighted)
1
10 reps
-
9
Hamstring Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
1
15 reps
10 reps
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Lat Pulldown
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Pull-Up (Bodyweight)
2
10 reps
-
6
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Dumbbell Row
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Back Extension (Weighted)
1
10 reps
-
9
Hamstring Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
1
15 reps
10 reps
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Lat Pulldown
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Pull-Up (Bodyweight)
2
10 reps
-
6
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Dumbbell Row
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Back Extension (Weighted)
1
10 reps
-
9
Hamstring Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
1
15 reps
10 reps
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Lat Pulldown
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Pull-Up (Bodyweight)
2
10 reps
-
6
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Dumbbell Row
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Back Extension (Weighted)
1
10 reps
-
9
Hamstring Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
1
15 reps
10 reps
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Lat Pulldown
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Pull-Up (Bodyweight)
2
10 reps
-
6
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Dumbbell Row
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Back Extension (Weighted)
1
10 reps
-
9
Hamstring Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
1
15 reps
10 reps
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Lat Pulldown
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Pull-Up (Bodyweight)
2
10 reps
-
6
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Dumbbell Row
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Back Extension (Weighted)
1
10 reps
-
9
Hamstring Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
1
15 reps
10 reps
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Lat Pulldown
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Pull-Up (Bodyweight)
2
10 reps
-
6
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Dumbbell Row
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Back Extension (Weighted)
1
10 reps
-
9
Hamstring Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
1
15 reps
10 reps
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Lat Pulldown
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Pull-Up (Bodyweight)
2
10 reps
-
6
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Dumbbell Row
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Back Extension (Weighted)
1
10 reps
-
9
Hamstring Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
10
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
1
15 reps
10 reps
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Lat Pulldown
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Pull-Up (Bodyweight)
2
10 reps
-
6
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Dumbbell Row
1
1
1
20 reps
15 reps
10 reps
-
-
-
8
Back Extension (Weighted)
1
10 reps
-
9
Hamstring Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
10
Hanging Leg Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Bicep Curl (Machine)
1
2
12 reps
10 reps
-
-
4
Hammer Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Front Raise
2
12 reps
-
8
Tricep Pushdown (Cable)
1
1
1
20 reps
15 reps
10 reps
-
-
-
9
Overhead Tricep Extension (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
10
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
11
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
12
JM Press
1
15 reps
-
13
Rear Delt Fly (Dumbbell)
1
1
15 reps
10 reps
-
-
14
Hip Abductor (Machine)
1
1
15 reps
10 reps
-
-
15
Hip Adductor (Machine)
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Bicep Curl (Machine)
1
2
12 reps
10 reps
-
-
4
Hammer Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Front Raise
2
12 reps
-
8
Tricep Pushdown (Cable)
1
1
1
20 reps
15 reps
10 reps
-
-
-
9
Overhead Tricep Extension (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
10
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
11
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
12
JM Press
1
15 reps
-
13
Rear Delt Fly (Dumbbell)
1
1
15 reps
10 reps
-
-
14
Hip Abductor (Machine)
1
1
15 reps
10 reps
-
-
15
Hip Adductor (Machine)
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Bicep Curl (Machine)
1
2
12 reps
10 reps
-
-
4
Hammer Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Front Raise
2
12 reps
-
8
Tricep Pushdown (Cable)
1
1
1
20 reps
15 reps
10 reps
-
-
-
9
Overhead Tricep Extension (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
10
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
11
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
12
JM Press
1
15 reps
-
13
Rear Delt Fly (Dumbbell)
1
1
15 reps
10 reps
-
-
14
Hip Abductor (Machine)
1
1
15 reps
10 reps
-
-
15
Hip Adductor (Machine)
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Bicep Curl (Machine)
1
2
12 reps
10 reps
-
-
4
Hammer Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Front Raise
2
12 reps
-
8
Tricep Pushdown (Cable)
1
1
1
20 reps
15 reps
10 reps
-
-
-
9
Overhead Tricep Extension (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
10
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
11
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
12
JM Press
1
15 reps
-
13
Rear Delt Fly (Dumbbell)
1
1
15 reps
10 reps
-
-
14
Hip Abductor (Machine)
1
1
15 reps
10 reps
-
-
15
Hip Adductor (Machine)
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Bicep Curl (Machine)
1
2
12 reps
10 reps
-
-
4
Hammer Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Front Raise
2
12 reps
-
8
Tricep Pushdown (Cable)
1
1
1
20 reps
15 reps
10 reps
-
-
-
9
Overhead Tricep Extension (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
10
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
11
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
12
JM Press
1
15 reps
-
13
Rear Delt Fly (Dumbbell)
1
1
15 reps
10 reps
-
-
14
Hip Abductor (Machine)
1
1
15 reps
10 reps
-
-
15
Hip Adductor (Machine)
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Bicep Curl (Machine)
1
2
12 reps
10 reps
-
-
4
Hammer Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Front Raise
2
12 reps
-
8
Tricep Pushdown (Cable)
1
1
1
20 reps
15 reps
10 reps
-
-
-
9
Overhead Tricep Extension (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
10
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
11
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
12
JM Press
1
15 reps
-
13
Rear Delt Fly (Dumbbell)
1
1
15 reps
10 reps
-
-
14
Hip Abductor (Machine)
1
1
15 reps
10 reps
-
-
15
Hip Adductor (Machine)
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Bicep Curl (Machine)
1
2
12 reps
10 reps
-
-
4
Hammer Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Front Raise
2
12 reps
-
8
Tricep Pushdown (Cable)
1
1
1
20 reps
15 reps
10 reps
-
-
-
9
Overhead Tricep Extension (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
10
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
11
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
12
JM Press
1
15 reps
-
13
Rear Delt Fly (Dumbbell)
1
1
15 reps
10 reps
-
-
14
Hip Abductor (Machine)
1
1
15 reps
10 reps
-
-
15
Hip Adductor (Machine)
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Bicep Curl (Machine)
1
2
12 reps
10 reps
-
-
4
Hammer Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Front Raise
2
12 reps
-
8
Tricep Pushdown (Cable)
1
1
1
20 reps
15 reps
10 reps
-
-
-
9
Overhead Tricep Extension (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
10
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
11
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
12
JM Press
1
15 reps
-
13
Rear Delt Fly (Dumbbell)
1
1
15 reps
10 reps
-
-
14
Hip Abductor (Machine)
1
1
15 reps
10 reps
-
-
15
Hip Adductor (Machine)
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Bicep Curl (Machine)
1
2
12 reps
10 reps
-
-
4
Hammer Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Front Raise
2
12 reps
-
8
Tricep Pushdown (Cable)
1
1
1
20 reps
15 reps
10 reps
-
-
-
9
Overhead Tricep Extension (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
10
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
11
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
12
JM Press
1
15 reps
-
13
Rear Delt Fly (Dumbbell)
1
1
15 reps
10 reps
-
-
14
Hip Abductor (Machine)
1
1
15 reps
10 reps
-
-
15
Hip Adductor (Machine)
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Bicep Curl (Machine)
1
2
12 reps
10 reps
-
-
4
Hammer Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Front Raise
2
12 reps
-
8
Tricep Pushdown (Cable)
1
1
1
20 reps
15 reps
10 reps
-
-
-
9
Overhead Tricep Extension (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
10
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
11
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
12
JM Press
1
15 reps
-
13
Rear Delt Fly (Dumbbell)
1
1
15 reps
10 reps
-
-
14
Hip Abductor (Machine)
1
1
15 reps
10 reps
-
-
15
Hip Adductor (Machine)
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Bicep Curl (Machine)
1
2
12 reps
10 reps
-
-
4
Hammer Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Front Raise
2
12 reps
-
8
Tricep Pushdown (Cable)
1
1
1
20 reps
15 reps
10 reps
-
-
-
9
Overhead Tricep Extension (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
10
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
11
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
12
JM Press
1
15 reps
-
13
Rear Delt Fly (Dumbbell)
1
1
15 reps
10 reps
-
-
14
Hip Abductor (Machine)
1
1
15 reps
10 reps
-
-
15
Hip Adductor (Machine)
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Bicep Curl (Machine)
1
2
12 reps
10 reps
-
-
4
Hammer Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
15 reps
10 reps
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Front Raise
2
12 reps
-
8
Tricep Pushdown (Cable)
1
1
1
20 reps
15 reps
10 reps
-
-
-
9
Overhead Tricep Extension (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
10
One Arm Lateral Raise (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
11
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
12
JM Press
1
15 reps
-
13
Rear Delt Fly (Dumbbell)
1
1
15 reps
10 reps
-
-
14
Hip Abductor (Machine)
1
1
15 reps
10 reps
-
-
15
Hip Adductor (Machine)
1
1
15 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rogers Power Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hip Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback Machine
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rogers Power Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hip Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback Machine
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rogers Power Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hip Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback Machine
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rogers Power Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hip Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback Machine
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rogers Power Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hip Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback Machine
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rogers Power Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hip Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback Machine
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rogers Power Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hip Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback Machine
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rogers Power Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hip Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback Machine
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rogers Power Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hip Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback Machine
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rogers Power Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hip Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback Machine
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rogers Power Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hip Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback Machine
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rogers Power Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hip Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Glute Kickback Machine
1
1
1
15 reps
12 reps
10 reps
-
-
-
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
10 Reps
5 Reps
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
15 Reps
10 Reps
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
5 Reps
-
-
-
-
4
Lat Pulldown
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
5
Pull-Up (Bodyweight)
2 Sets
10 Reps
-
6
Shrug (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
-
-
-
7
Dumbbell Row
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
8
Back Extension (Weighted)
1 Set
10 Reps
-
9
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
-
10
Hanging Leg Raise
2 Sets
20 Reps
-
Day 3
1
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
2
Preacher Curl (Dumbbell)
3 Sets
12 Reps
-
3
Bicep Curl (Machine)
1 Set
2 Sets
12 Reps
10 Reps
-
-
4
Hammer Curl
3 Sets
12 Reps
-
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
15 Reps
10 Reps
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Front Raise
2 Sets
12 Reps
-
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
9
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
-
-
-
-
10
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
-
-
-
-
11
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
12
JM Press
1 Set
15 Reps
-
13
Rear Delt Fly (Dumbbell)
1 Set
1 Set
15 Reps
10 Reps
-
-
14
Hip Abductor (Machine)
1 Set
1 Set
15 Reps
10 Reps
-
-
15
Hip Adductor (Machine)
1 Set
1 Set
15 Reps
10 Reps
-
-
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
5 Reps
-
-
-
-
2
Chest Press (Machine)
1 Set
1 Set
1 Set
20 Reps
15 Reps
5 Reps
-
-
-
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
5 Reps
-
-
-
-
4
Chest Fly (Lying Machine)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
5
Push Up
2 Sets
15 Reps
-
6
Abs Crunch (Bodyweight)
2 Sets
20 Reps
-
7
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
-
8
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
9
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 4
1
Rogers Power Squat
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Hip Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
3
Hack Squat
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Glute Kickback Machine
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-