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5 Day Arnold x Push Pull Split Program "PowerUpFitness"

by Ethan MacLean
15 athletes joined

Program Description

Build massive mass and strength with this 5 day workout routine with moderate volume

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 12, 2023 12:08
  • Last Edited
    Feb 15, 2025 07:46
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Chest Fly (Cable)
1
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Upright Row (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Chest Fly (Cable)
1
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Upright Row (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Chest Fly (Cable)
1
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Upright Row (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Chest Fly (Cable)
1
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Upright Row (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Chest Fly (Cable)
1
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Upright Row (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Chest Fly (Cable)
1
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Upright Row (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Chest Fly (Cable)
1
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Upright Row (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Chest Fly (Cable)
1
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Upright Row (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Chest Fly (Cable)
1
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Upright Row (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Chest Fly (Cable)
1
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Upright Row (Cable)
2
10-12 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Hanging Leg Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
12-20 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
12-20 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
12-20 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
12-20 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
12-20 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
12-20 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
12-20 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
12-20 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
12-20 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
12-20 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Decline Crunch (Weighted)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Decline Crunch (Weighted)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Decline Crunch (Weighted)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Decline Crunch (Weighted)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Decline Crunch (Weighted)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Decline Crunch (Weighted)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Decline Crunch (Weighted)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Decline Crunch (Weighted)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Decline Crunch (Weighted)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Chin-Up (Weighted)
2
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Decline Crunch (Weighted)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
2
10-12 reps
-
5
Upright Row (Barbell)
1
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Face Pull
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
2
10-12 reps
-
5
Upright Row (Barbell)
1
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Face Pull
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
2
10-12 reps
-
5
Upright Row (Barbell)
1
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Face Pull
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
2
10-12 reps
-
5
Upright Row (Barbell)
1
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Face Pull
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
2
10-12 reps
-
5
Upright Row (Barbell)
1
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Face Pull
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
2
10-12 reps
-
5
Upright Row (Barbell)
1
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Face Pull
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
2
10-12 reps
-
5
Upright Row (Barbell)
1
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Face Pull
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
2
10-12 reps
-
5
Upright Row (Barbell)
1
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Face Pull
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
2
10-12 reps
-
5
Upright Row (Barbell)
1
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Face Pull
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
2
10-12 reps
-
5
Upright Row (Barbell)
1
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Face Pull
1
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Seated Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Seated Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Seated Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Seated Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Seated Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Seated Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Seated Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Seated Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Seated Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Seated Calf Raise
3
12-15 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
4-6 Reps
-
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
-
3
Chest Fly (Cable)
1 Set
10-12 Reps
-
4
Lat Pulldown
3 Sets
10-12 Reps
-
5
Upright Row (Cable)
2 Sets
10-12 Reps
-
6
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
-
7
Hanging Leg Raise
2 Sets
6-10 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
-
4
Lying Leg Curl
2 Sets
12-15 Reps
-
5
Leg Extension
3 Sets
12-15 Reps
-
6
Standing Calf Raise
3 Sets
12-20 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
-
Day 3
1
Overhead Press (Barbell)
4 Sets
4-6 Reps
-
2
Chin-Up (Weighted)
2 Sets
6-8 Reps
-
3
Dip (Weighted)
2 Sets
6-8 Reps
-
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
7
Decline Crunch (Weighted)
2 Sets
10-12 Reps
-
Day 4
1
Deadlift (Barbell)
4 Sets
4-6 Reps
-
2
Pull-Up (Weighted)
4 Sets
6-8 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
-
4
Seated Hamstring Curl
2 Sets
10-12 Reps
-
5
Upright Row (Barbell)
1 Set
8-10 Reps
-
6
Bicep Curl (Barbell)
4 Sets
8-10 Reps
-
7
Face Pull
1 Set
12-15 Reps
-
Day 5
1
Leg Press
3 Sets
6-8 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Lunge (Dumbbell)
2 Sets
10 Reps
-
5
Skull Crusher
3 Sets
10-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
7
Seated Calf Raise
3 Sets
12-15 Reps
-