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aesthetics focused split

by Bofghan L.

Program Description

take 1 day rest after push days and at end of the week this program is focusing on back and arms for the V taper and overall aesthetics

Program Overview

  • Level
    Advanced, Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Aug 23, 2024 12:27
  • Last Edited
    Aug 27, 2024 02:05
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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
Squat (Barbell)
1
2
12-15 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Machine)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-15 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Machine)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-15 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Machine)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-15 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Machine)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-15 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Machine)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-15 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Machine)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-15 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Machine)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-15 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Machine)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-15 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Machine)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-15 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Machine)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-15 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Machine)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-15 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Machine)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bench Press (Close Grip)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bench Press (Close Grip)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bench Press (Close Grip)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bench Press (Close Grip)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bench Press (Close Grip)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bench Press (Close Grip)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bench Press (Close Grip)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bench Press (Close Grip)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bench Press (Close Grip)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bench Press (Close Grip)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bench Press (Close Grip)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Bench Press (Close Grip)
2
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Bench Press (Close Grip)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Bench Press (Close Grip)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Bench Press (Close Grip)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Bench Press (Close Grip)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Bench Press (Close Grip)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Bench Press (Close Grip)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Bench Press (Close Grip)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Bench Press (Close Grip)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Bench Press (Close Grip)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Bench Press (Close Grip)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Bench Press (Close Grip)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Bench Press (Close Grip)
2
6-8 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
12-15 Reps
6-8 Reps
-
-
2
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
-
3
Leg Extension
2 Sets
12-15 Reps
-
4
Leg Curl
2 Sets
12-15 Reps
-
5
Hip Thrust (Barbell)
2 Sets
12-15 Reps
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
-
7
Lateral Raise (Machine)
3 Sets
12-15 Reps
-
8
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
-
Day 2
1
Seated Row (Cable)
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
12-15 Reps
-
3
Chest Supported Row (Machine)
3 Sets
12-15 Reps
-
4
Face Pull
2 Sets
12-15 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
-
6
Preacher Curl (Machine)
3 Sets
12-15 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
-
2
Bench Press (Close Grip)
2 Sets
12-15 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
4
Chest Fly (Cable)
3 Sets
12-15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
Day 4
1
Seated Row (Cable)
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
12-15 Reps
-
3
Chest Supported Row (Machine)
3 Sets
12-15 Reps
-
4
Face Pull
2 Sets
12-15 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
-
6
Preacher Curl (Machine)
3 Sets
12-15 Reps
-
7
Bench Press (Close Grip)
2 Sets
6-8 Reps
-
8
Tricep Extension (Cable)
2 Sets
12-15 Reps
-