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BoostcampPNG

5 DAY’S SPLIT

by Gabriel T.
5.0
(1 rating)

Program Description

Adding exercise volume compared to your regular training program

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 11, 2024 07:21
  • Last Edited
    Sep 22, 2024 09:31
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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
Bench Press (Barbell)
4
12-15 reps
2
Incline Bench Press (Barbell)
3
12-15 reps
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
4
Cable Crossover
3
12-15 reps
5
Tricep Pressdown
4
12-15 reps
6
Lying Tricep Extension (Barbell)
3
12-15 reps
7
Overhead Tricep Extension (Cable)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9-11 reps
2
Incline Bench Press (Barbell)
3
9-11 reps
3
Incline Chest Fly (Dumbbell)
3
9-11 reps
4
Cable Crossover
3
9-11 reps
5
Tricep Pressdown
4
9-11 reps
6
Lying Tricep Extension (Barbell)
3
9-11 reps
7
Overhead Tricep Extension (Cable)
3
9-11 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2
Incline Bench Press (Barbell)
3
6-8 reps
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
4
Cable Crossover
3
6-8 reps
5
Tricep Pressdown
4
6-8 reps
6
Lying Tricep Extension (Barbell)
3
6-8 reps
7
Overhead Tricep Extension (Cable)
3
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Barbell)
3
3-5 reps
3
Incline Chest Fly (Dumbbell)
3
3-5 reps
4
Cable Crossover
3
3-5 reps
5
Tricep Pressdown
4
3-5 reps
6
Lying Tricep Extension (Barbell)
3
3-5 reps
7
Overhead Tricep Extension (Cable)
3
3-5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12-15 reps
2
Incline Bench Press (Dumbbell)
3
12-15 reps
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
4
Cable Crossover
3
12-15 reps
5
Tricep Pressdown
4
12-15 reps
6
Lying Tricep Extension (Barbell)
3
12-15 reps
7
Overhead Tricep Extension (Cable)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9-11 reps
2
Incline Bench Press (Dumbbell)
3
9-11 reps
3
Incline Chest Fly (Dumbbell)
3
9-11 reps
4
Cable Crossover
3
9-11 reps
5
Tricep Pressdown
4
9-11 reps
6
Lying Tricep Extension (Barbell)
3
9-11 reps
7
Overhead Tricep Extension (Cable)
3
9-11 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2
Incline Bench Press (Dumbbell)
3
6-8 reps
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
4
Cable Crossover
3
6-8 reps
5
Tricep Pressdown
4
6-8 reps
6
Lying Tricep Extension (Barbell)
3
6-8 reps
7
Overhead Tricep Extension (Cable)
3
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
3
3-5 reps
3
Incline Chest Fly (Dumbbell)
3
3-5 reps
4
Cable Crossover
3
3-5 reps
5
Tricep Pressdown
4
3-5 reps
6
Lying Tricep Extension (Barbell)
3
3-5 reps
7
Overhead Tricep Extension (Cable)
3
3-5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12-15 reps
2
Incline Bench Press (Barbell)
3
12-15 reps
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
4
Cable Crossover
3
12-15 reps
5
Tricep Pressdown
4
12-15 reps
6
Lying Tricep Extension (Barbell)
3
12-15 reps
7
Overhead Tricep Extension (Cable)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9-11 reps
2
Incline Bench Press (Barbell)
3
9-11 reps
3
Incline Chest Fly (Dumbbell)
3
9-11 reps
4
Cable Crossover
3
9-11 reps
5
Tricep Pressdown
4
9-11 reps
6
Lying Tricep Extension (Barbell)
3
9-11 reps
7
Overhead Tricep Extension (Cable)
3
9-11 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2
Incline Bench Press (Barbell)
3
6-8 reps
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
4
Cable Crossover
3
6-8 reps
5
Tricep Pressdown
4
6-8 reps
6
Lying Tricep Extension (Barbell)
3
6-8 reps
7
Overhead Tricep Extension (Cable)
3
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Barbell)
3
3-5 reps
3
Incline Chest Fly (Dumbbell)
3
3-5 reps
4
Cable Crossover
3
3-5 reps
5
Tricep Pressdown
4
3-5 reps
6
Lying Tricep Extension (Barbell)
3
3-5 reps
7
Overhead Tricep Extension (Cable)
3
3-5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12-15 reps
2
Wide Grip Lat Pulldown
3
12-15 reps
3
Seated Row (Cable)
3
12-15 reps
4
Standing Pullover (Cable)
3
12-15 reps
5
Bicep Curl (Barbell)
4
12-15 reps
6
Incline Curl (Dumbbell)
3
12-15 reps
7
High Cable Bicep Curl
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
9-11 reps
2
Wide Grip Lat Pulldown
3
9-11 reps
3
Seated Row (Cable)
3
9-11 reps
4
Standing Pullover (Cable)
3
9-11 reps
5
Bicep Curl (Barbell)
4
9-11 reps
6
Incline Curl (Dumbbell)
3
9-11 reps
7
High Cable Bicep Curl
3
9-11 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
2
Wide Grip Lat Pulldown
3
6-8 reps
3
Seated Row (Cable)
3
6-8 reps
4
Standing Pullover (Cable)
3
6-8 reps
5
Bicep Curl (Barbell)
4
6-8 reps
6
Incline Curl (Dumbbell)
3
6-8 reps
7
High Cable Bicep Curl
3
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
2
Wide Grip Lat Pulldown
3
3-5 reps
3
Seated Row (Cable)
3
3-5 reps
4
Standing Pullover (Cable)
3
3-5 reps
5
Bicep Curl (Barbell)
4
3-5 reps
6
Incline Curl (Dumbbell)
3
3-5 reps
7
High Cable Bicep Curl
3
3-5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12-15 reps
2
Wide Grip Lat Pulldown
3
12-15 reps
3
Seated Row (Cable)
3
12-15 reps
4
Face Pull
3
12-15 reps
5
Bicep Curl (Barbell)
4
12-15 reps
6
Incline Curl (Dumbbell)
3
12-15 reps
7
High Cable Bicep Curl
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
9-11 reps
2
Wide Grip Lat Pulldown
3
9-11 reps
3
Seated Row (Cable)
3
9-11 reps
4
Face Pull
3
9-11 reps
5
Bicep Curl (Barbell)
4
9-11 reps
6
Incline Curl (Dumbbell)
3
9-11 reps
7
High Cable Bicep Curl
3
9-11 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
2
Wide Grip Lat Pulldown
3
6-8 reps
3
Seated Row (Cable)
3
6-8 reps
4
Face Pull
3
6-8 reps
5
Bicep Curl (Barbell)
4
6-8 reps
6
Incline Curl (Dumbbell)
3
6-8 reps
7
High Cable Bicep Curl
3
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
2
Wide Grip Lat Pulldown
3
3-5 reps
3
Seated Row (Cable)
3
3-5 reps
4
Face Pull
3
3-5 reps
5
Bicep Curl (Barbell)
4
3-5 reps
6
Incline Curl (Dumbbell)
3
3-5 reps
7
High Cable Bicep Curl
3
3-5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
12-15 reps
2
Wide Grip Lat Pulldown
3
12-15 reps
3
Seated Row (Cable)
3
12-15 reps
4
Standing Pullover (Cable)
3
12-15 reps
5
Preacher Curl (Barbell)
4
12-15 reps
6
Incline Curl (Dumbbell)
3
12-15 reps
7
High Cable Bicep Curl
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
9-11 reps
2
Wide Grip Lat Pulldown
3
9-11 reps
3
Seated Row (Cable)
3
9-11 reps
4
Standing Pullover (Cable)
3
9-11 reps
5
Preacher Curl (Barbell)
4
9-11 reps
6
Incline Curl (Dumbbell)
3
9-11 reps
7
High Cable Bicep Curl
3
9-11 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
6-8 reps
2
Wide Grip Lat Pulldown
3
6-8 reps
3
Seated Row (Cable)
3
6-8 reps
4
Standing Pullover (Cable)
3
6-8 reps
5
Preacher Curl (Barbell)
4
6-8 reps
6
Incline Curl (Dumbbell)
3
6-8 reps
7
High Cable Bicep Curl
3
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
3-5 reps
2
Wide Grip Lat Pulldown
3
3-5 reps
3
Seated Row (Cable)
3
3-5 reps
4
Standing Pullover (Cable)
3
3-5 reps
5
Preacher Curl (Barbell)
4
3-5 reps
6
Incline Curl (Dumbbell)
3
12-15 reps
7
High Cable Bicep Curl
3
3-5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12-15 reps
2
Lateral Raise (Dumbbell)
3
12-15 reps
3
Front Raise
3
12-15 reps
4
Rear Delt Fly (Cable)
3
12-15 reps
5
Shrug (Barbell)
4
12-15 reps
6
Tricep Extension (Machine)
3
12-15 reps
7
Seated Dip (Machine)
3
12-15 reps
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
9-11 reps
2
Lateral Raise (Dumbbell)
3
9-11 reps
3
Front Raise
3
9-11 reps
4
Rear Delt Fly (Cable)
3
9-11 reps
5
Shrug (Barbell)
4
9-11 reps
6
Tricep Extension (Machine)
3
9-11 reps
7
Seated Dip (Machine)
3
9-11 reps
8
Single Arm Tricep Extension (Cable)
3
9-11 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
2
Lateral Raise (Dumbbell)
3
6-8 reps
3
Front Raise
3
6-8 reps
4
Rear Delt Fly (Cable)
3
6-8 reps
5
Shrug (Barbell)
4
6-8 reps
6
Tricep Extension (Machine)
3
6-8 reps
7
Seated Dip (Machine)
3
6-8 reps
8
Single Arm Tricep Extension (Cable)
3
6-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
3-5 reps
2
Lateral Raise (Dumbbell)
3
3-5 reps
3
Front Raise
3
3-5 reps
4
Rear Delt Fly (Cable)
3
3-5 reps
5
Shrug (Barbell)
4
3-5 reps
6
Tricep Extension (Machine)
3
3-5 reps
7
Seated Dip (Machine)
3
3-5 reps
8
Single Arm Tricep Extension (Cable)
3
3-5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12-15 reps
2
Lateral Raise (Dumbbell)
3
12-15 reps
3
Front Raise
3
12-15 reps
4
Rear Delt Fly (Cable)
3
12-15 reps
5
Shrug (Barbell)
4
12-15 reps
6
Tricep Extension (Machine)
3
12-15 reps
7
Seated Dip (Machine)
3
12-15 reps
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
9-11 reps
2
Lateral Raise (Dumbbell)
3
9-11 reps
3
Front Raise
3
9-11 reps
4
Rear Delt Fly (Cable)
3
9-11 reps
5
Shrug (Barbell)
4
9-11 reps
6
Tricep Extension (Machine)
3
9-11 reps
7
Seated Dip (Machine)
3
9-11 reps
8
Single Arm Tricep Extension (Cable)
3
9-11 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
2
Lateral Raise (Dumbbell)
3
6-8 reps
3
Front Raise
3
6-8 reps
4
Rear Delt Fly (Cable)
3
6-8 reps
5
Shrug (Barbell)
4
6-8 reps
6
Tricep Extension (Machine)
3
6-8 reps
7
Seated Dip (Machine)
3
6-8 reps
8
Single Arm Tricep Extension (Cable)
3
6-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
3-5 reps
2
Lateral Raise (Dumbbell)
3
3-5 reps
3
Front Raise
3
3-5 reps
4
Rear Delt Fly (Cable)
3
3-5 reps
5
Shrug (Barbell)
4
3-5 reps
6
Tricep Extension (Machine)
3
3-5 reps
7
Seated Dip (Machine)
3
3-5 reps
8
Single Arm Tricep Extension (Cable)
3
3-5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12-15 reps
2
Lateral Raise (Dumbbell)
3
12-15 reps
3
Front Raise
3
12-15 reps
4
Rear Delt Fly (Cable)
3
12-15 reps
5
Shrug (Barbell)
4
12-15 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
7
Seated Dip (Machine)
3
12-15 reps
8
Incline Tricep Extension (Dumbbell)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
9-11 reps
2
Lateral Raise (Dumbbell)
3
9-11 reps
3
Front Raise
3
9-11 reps
4
Rear Delt Fly (Cable)
3
9-11 reps
5
Shrug (Barbell)
4
9-11 reps
6
Tricep Rope Push Down (Cable)
4
9-11 reps
7
Seated Dip (Machine)
3
9-11 reps
8
Incline Tricep Extension (Dumbbell)
3
9-11 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
2
Lateral Raise (Dumbbell)
3
6-8 reps
3
Front Raise
3
6-8 reps
4
Rear Delt Fly (Cable)
3
6-8 reps
5
Shrug (Barbell)
4
6-8 reps
6
Tricep Rope Push Down (Cable)
4
6-8 reps
7
Seated Dip (Machine)
3
6-8 reps
8
Incline Tricep Extension (Dumbbell)
3
6-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
3-5 reps
2
Lateral Raise (Dumbbell)
3
3-5 reps
3
Front Raise
3
3-5 reps
4
Rear Delt Fly (Cable)
3
3-5 reps
5
Shrug (Barbell)
4
3-5 reps
6
Tricep Rope Push Down (Cable)
4
3-5 reps
7
Seated Dip (Machine)
3
3-5 reps
8
Incline Tricep Extension (Dumbbell)
3
3-5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
12-15 reps
2
Decline Bench Press (Barbell)
3
12-15 reps
3
Chest Fly (Machine)
3
12-15 reps
4
Cable Crossover
3
12-15 reps
5
Bicep Curl (Cable)
4
12-15 reps
6
Hammer Curl
3
12-15 reps
7
Bicep Curl (Machine)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
9-11 reps
2
Decline Bench Press (Barbell)
3
9-11 reps
3
Chest Fly (Machine)
3
9-11 reps
4
Cable Crossover
3
9-11 reps
5
Bicep Curl (Cable)
4
9-11 reps
6
Hammer Curl
3
9-11 reps
7
Bicep Curl (Machine)
3
9-11 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
2
Decline Bench Press (Barbell)
3
6-8 reps
3
Chest Fly (Machine)
3
6-8 reps
4
Cable Crossover
3
6-8 reps
5
Bicep Curl (Cable)
4
6-8 reps
6
Hammer Curl
3
6-8 reps
7
Bicep Curl (Machine)
3
6-8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
3-5 reps
2
Decline Bench Press (Barbell)
3
3-5 reps
3
Chest Fly (Machine)
3
3-5 reps
4
Cable Crossover
3
3-5 reps
5
Bicep Curl (Cable)
4
3-5 reps
6
Hammer Curl
3
3-5 reps
7
Bicep Curl (Machine)
3
3-5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
12-15 reps
2
Decline Bench Press (Barbell)
3
12-15 reps
3
Chest Fly (Machine)
3
12-15 reps
4
Cable Crossover
3
12-15 reps
5
Bicep Curl (Cable)
4
12-15 reps
6
Hammer Curl
3
12-15 reps
7
Bicep Curl (Machine)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
9-11 reps
2
Decline Bench Press (Barbell)
3
9-11 reps
3
Chest Fly (Machine)
3
9-11 reps
4
Cable Crossover
3
9-11 reps
5
Bicep Curl (Cable)
4
9-11 reps
6
Hammer Curl
3
9-11 reps
7
Bicep Curl (Machine)
3
9-11 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
2
Decline Bench Press (Barbell)
3
6-8 reps
3
Chest Fly (Machine)
3
6-8 reps
4
Cable Crossover
3
6-8 reps
5
Bicep Curl (Cable)
4
6-8 reps
6
Hammer Curl
3
6-8 reps
7
Bicep Curl (Machine)
3
6-8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
3-5 reps
2
Decline Bench Press (Barbell)
3
3-5 reps
3
Chest Fly (Machine)
3
3-5 reps
4
Cable Crossover
3
3-5 reps
5
Bicep Curl (Cable)
4
3-5 reps
6
Hammer Curl
3
3-5 reps
7
Bicep Curl (Machine)
3
3-5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
12-15 reps
2
Chest Fly (Machine)
3
12-15 reps
3
Single Arm Iso Row
4
12-15 reps
4
Single Arm High Row (Cable)
3
12-15 reps
5
Incline row pull rope (2 arms)
3
12-15 reps
6
Bicep Curl (Cable)
4
12-15 reps
7
Hammer Curl
3
12-15 reps
8
Bicep Curl (Machine)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
9-11 reps
2
Chest Fly (Machine)
3
9-11 reps
3
Single Arm Iso Row
4
9-11 reps
4
Single Arm High Row (Cable)
3
9-11 reps
5
Incline row pull rope (2 arms)
3
9-11 reps
6
Bicep Curl (Cable)
4
9-11 reps
7
Hammer Curl
3
9-11 reps
8
Bicep Curl (Machine)
3
9-11 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
2
Chest Fly (Machine)
3
6-8 reps
3
Single Arm Iso Row
4
6-8 reps
4
Single Arm High Row (Cable)
3
6-8 reps
5
Incline row pull rope (2 arms)
3
6-8 reps
6
Bicep Curl (Cable)
4
6-8 reps
7
Hammer Curl
3
6-8 reps
8
Bicep Curl (Machine)
3
6-8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
3-5 reps
2
Chest Fly (Machine)
3
3-5 reps
3
Single Arm Iso Row
4
3-5 reps
4
Single Arm High Row (Cable)
3
3-5 reps
5
Incline row pull rope (2 arms)
3
3-5 reps
6
Bicep Curl (Cable)
4
3-5 reps
7
Hammer Curl
3
3-5 reps
8
Bicep Curl (Machine)
3
3-5 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
2
Leg Press (45 Degrees)
3
12-15 reps
3
Leg Curl
3
12-15 reps
4
Leg Extension
3
12-15 reps
5
Lunge (Dumbbell)
3
12-15 reps
6
Shoulder Press (Machine)
4
12-15 reps
7
Lateral Raise (Cable)
3
12-15 reps
8
Front Raise
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
9-11 reps
2
Leg Press (45 Degrees)
3
9-11 reps
3
Leg Curl
3
9-11 reps
4
Leg Extension
3
9-11 reps
5
Lunge (Dumbbell)
3
9-11 reps
6
Shoulder Press (Machine)
4
9-11 reps
7
Lateral Raise (Cable)
3
9-11 reps
8
Front Raise
3
9-11 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
2
Leg Press (45 Degrees)
3
6-8 reps
3
Leg Curl
3
6-8 reps
4
Leg Extension
3
6-8 reps
5
Lunge (Dumbbell)
3
6-8 reps
6
Shoulder Press (Machine)
4
6-8 reps
7
Lateral Raise (Cable)
3
6-8 reps
8
Front Raise
3
6-8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
2
Leg Press (45 Degrees)
3
3-5 reps
3
Leg Curl
3
3-5 reps
4
Leg Extension
3
3-5 reps
5
Lunge (Dumbbell)
3
3-5 reps
6
Shoulder Press (Machine)
4
3-5 reps
7
Lateral Raise (Cable)
3
3-5 reps
8
Front Raise
3
3-5 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12-15 reps
2
Leg Press (45 Degrees)
3
12-15 reps
3
Leg Curl
3
12-15 reps
4
Leg Extension
3
12-15 reps
5
Lunge (Dumbbell)
3
12-15 reps
6
Shoulder Press (Machine)
4
12-15 reps
7
Lateral Raise (Cable)
3
12-15 reps
8
Front Raise
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
9-11 reps
2
Leg Press (45 Degrees)
3
9-11 reps
3
Leg Curl
3
9-11 reps
4
Leg Extension
3
9-11 reps
5
Lunge (Dumbbell)
3
9-11 reps
6
Shoulder Press (Machine)
4
9-11 reps
7
Lateral Raise (Cable)
3
9-11 reps
8
Front Raise
3
9-11 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
2
Leg Press (45 Degrees)
3
6-8 reps
3
Leg Curl
3
6-8 reps
4
Leg Extension
3
6-8 reps
5
Lunge (Dumbbell)
3
6-8 reps
6
Shoulder Press (Machine)
4
6-8 reps
7
Lateral Raise (Cable)
3
6-8 reps
8
Front Raise
3
6-8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
3-5 reps
2
Leg Press (45 Degrees)
3
3-5 reps
3
Leg Curl
3
3-5 reps
4
Leg Extension
3
3-5 reps
5
Lunge (Dumbbell)
3
3-5 reps
6
Shoulder Press (Machine)
4
3-5 reps
7
Lateral Raise (Cable)
3
3-5 reps
8
Front Raise
3
3-5 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
2
Leg Press (45 Degrees)
3
12-15 reps
3
Leg Curl
3
12-15 reps
4
Leg Extension
3
12-15 reps
5
Lunge (Dumbbell)
1
12-15 reps
6
Shoulder Press (Machine)
4
12-15 reps
7
Lateral Raise (Dumbbell)
3
12-15 reps
8
Rear Delt Fly (Dumbbell)
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
2
Leg Press (45 Degrees)
3
12-15 reps
3
Leg Curl
3
12-15 reps
4
Leg Extension
3
12-15 reps
5
Lunge (Dumbbell)
1
12-15 reps
6
Shoulder Press (Machine)
4
12-15 reps
7
Lateral Raise (Dumbbell)
3
12-15 reps
8
Rear Delt Fly (Dumbbell)
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
2
Leg Press (45 Degrees)
3
6-8 reps
3
Leg Curl
3
6-8 reps
4
Leg Extension
3
6-8 reps
5
Lunge (Dumbbell)
1
6-8 reps
6
Shoulder Press (Machine)
4
6-8 reps
7
Lateral Raise (Dumbbell)
3
6-8 reps
8
Rear Delt Fly (Dumbbell)
3
6-8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
3-5 reps
2
Leg Press (45 Degrees)
3
3-5 reps
3
Leg Curl
3
3-5 reps
4
Leg Extension
3
3-5 reps
5
Lunge (Dumbbell)
1
3-5 reps
6
Shoulder Press (Machine)
4
3-5 reps
7
Lateral Raise (Dumbbell)
3
3-5 reps
8
Rear Delt Fly (Dumbbell)
3
3-5 reps
Week 1
1 / 12 Weeks
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
12-15 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
3
Front Raise
3 Sets
12-15 Reps
4
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
5
Shrug (Barbell)
4 Sets
12-15 Reps
6
Tricep Extension (Machine)
3 Sets
12-15 Reps
7
Seated Dip (Machine)
3 Sets
12-15 Reps
8
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
12-15 Reps
2
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
4
Cable Crossover
3 Sets
12-15 Reps
5
Tricep Pressdown
4 Sets
12-15 Reps
6
Lying Tricep Extension (Barbell)
3 Sets
12-15 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
12-15 Reps
2
Decline Bench Press (Barbell)
3 Sets
12-15 Reps
3
Chest Fly (Machine)
3 Sets
12-15 Reps
4
Cable Crossover
3 Sets
12-15 Reps
5
Bicep Curl (Cable)
4 Sets
12-15 Reps
6
Hammer Curl
3 Sets
12-15 Reps
7
Bicep Curl (Machine)
3 Sets
12-15 Reps
Day 5
1
Squat (Barbell)
4 Sets
12-15 Reps
2
Leg Press (45 Degrees)
3 Sets
12-15 Reps
3
Leg Curl
3 Sets
12-15 Reps
4
Leg Extension
3 Sets
12-15 Reps
5
Lunge (Dumbbell)
3 Sets
12-15 Reps
6
Shoulder Press (Machine)
4 Sets
12-15 Reps
7
Lateral Raise (Cable)
3 Sets
12-15 Reps
8
Front Raise
3 Sets
12-15 Reps
Day 2
1
Barbell Row
4 Sets
12-15 Reps
2
Wide Grip Lat Pulldown
3 Sets
12-15 Reps
3
Seated Row (Cable)
3 Sets
12-15 Reps
4
Standing Pullover (Cable)
3 Sets
12-15 Reps
5
Bicep Curl (Barbell)
4 Sets
12-15 Reps
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
7
High Cable Bicep Curl
3 Sets
12-15 Reps