Program Description
This intermediate and advanced program is designed for the bodybuilder and powerlifter who wants to increase his strength and size while pushing himself to the max. Not for the faint of heart as volume is high, but highly rewarding gains. Based on the 6 day Arnold split and adjusted to my favourite exercises.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedSep 30, 2024 06:22
- Last EditedFeb 26, 2025 12:58
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
1
3
5 reps
5 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
5 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Pec Deck (Machine)
1
3
8-12 reps
8-12 reps
-
-
6
Chest Supported Row (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
5 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Pec Deck (Machine)
1
3
8-12 reps
8-12 reps
-
-
6
Chest Supported Row (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
5 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Pec Deck (Machine)
1
3
8-12 reps
8-12 reps
-
-
6
Chest Supported Row (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
5 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Pec Deck (Machine)
1
3
8-12 reps
8-12 reps
-
-
6
Chest Supported Row (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
5 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Pec Deck (Machine)
1
3
8-12 reps
8-12 reps
-
-
6
Chest Supported Row (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
5 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Pec Deck (Machine)
1
3
8-12 reps
8-12 reps
-
-
6
Chest Supported Row (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
5 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Pec Deck (Machine)
1
3
8-12 reps
8-12 reps
-
-
6
Chest Supported Row (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
5 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Pec Deck (Machine)
1
3
8-12 reps
8-12 reps
-
-
6
Chest Supported Row (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
5 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Pec Deck (Machine)
1
3
8-12 reps
8-12 reps
-
-
6
Chest Supported Row (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
5 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Pec Deck (Machine)
1
3
8-12 reps
8-12 reps
-
-
6
Chest Supported Row (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
5 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Pec Deck (Machine)
1
3
8-12 reps
8-12 reps
-
-
6
Chest Supported Row (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
5 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Pec Deck (Machine)
1
3
8-12 reps
8-12 reps
-
-
6
Chest Supported Row (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Lateral Raise (Cable)
4
8-15 reps
-
3
Bicep Curl (Barbell)
4
8-12 reps
-
4
Skull Crusher (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
-
7
Face Pull
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Lateral Raise (Cable)
4
8-15 reps
-
3
Bicep Curl (Barbell)
4
8-12 reps
-
4
Skull Crusher (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
-
7
Face Pull
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Lateral Raise (Cable)
4
8-15 reps
-
3
Bicep Curl (Barbell)
4
8-12 reps
-
4
Skull Crusher (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
-
7
Face Pull
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Lateral Raise (Cable)
4
8-15 reps
-
3
Bicep Curl (Barbell)
4
8-12 reps
-
4
Skull Crusher (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
-
7
Face Pull
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Lateral Raise (Cable)
4
8-15 reps
-
3
Bicep Curl (Barbell)
4
8-12 reps
-
4
Skull Crusher (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
-
7
Face Pull
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Lateral Raise (Cable)
4
8-15 reps
-
3
Bicep Curl (Barbell)
4
8-12 reps
-
4
Skull Crusher (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
-
7
Face Pull
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Lateral Raise (Cable)
4
8-15 reps
-
3
Bicep Curl (Barbell)
4
8-12 reps
-
4
Skull Crusher (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
-
7
Face Pull
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Lateral Raise (Cable)
4
8-15 reps
-
3
Bicep Curl (Barbell)
4
8-12 reps
-
4
Skull Crusher (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
-
7
Face Pull
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Lateral Raise (Cable)
4
8-15 reps
-
3
Bicep Curl (Barbell)
4
8-12 reps
-
4
Skull Crusher (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
-
7
Face Pull
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Lateral Raise (Cable)
4
8-15 reps
-
3
Bicep Curl (Barbell)
4
8-12 reps
-
4
Skull Crusher (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
-
7
Face Pull
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Lateral Raise (Cable)
4
8-15 reps
-
3
Bicep Curl (Barbell)
4
8-12 reps
-
4
Skull Crusher (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
-
7
Face Pull
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Lateral Raise (Cable)
4
8-15 reps
-
3
Bicep Curl (Barbell)
4
8-12 reps
-
4
Skull Crusher (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
-
7
Face Pull
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 9.5
RPE 8
2
Hack Squat
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
-
4
Leg Curl
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 9.5
RPE 8
2
Hack Squat
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
-
4
Leg Curl
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 9.5
RPE 8
2
Hack Squat
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
-
4
Leg Curl
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 9.5
RPE 8
2
Hack Squat
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
-
4
Leg Curl
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 9.5
RPE 8
2
Hack Squat
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
-
4
Leg Curl
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 9.5
RPE 8
2
Hack Squat
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
-
4
Leg Curl
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 9.5
RPE 8
2
Hack Squat
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
-
4
Leg Curl
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 9.5
RPE 8
2
Hack Squat
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
-
4
Leg Curl
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 9.5
RPE 8
2
Hack Squat
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
-
4
Leg Curl
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 9.5
RPE 8
2
Hack Squat
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
-
4
Leg Curl
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 9.5
RPE 8
2
Hack Squat
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
-
4
Leg Curl
4
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 9.5
RPE 8
2
Hack Squat
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
-
4
Leg Curl
4
-
5
Seated Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
3
Bench Press (Barbell)
4
8-12 reps
RPE 7
4
One Arm Bent Over Row
4
-
5
Chest Fly (Cable)
4
-
6
Lat Pulldown (Close Grip)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
3
Bench Press (Barbell)
4
8-12 reps
RPE 7
4
One Arm Bent Over Row
4
-
5
Chest Fly (Cable)
4
-
6
Lat Pulldown (Close Grip)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
3
Bench Press (Barbell)
4
8-12 reps
RPE 7
4
One Arm Bent Over Row
4
-
5
Chest Fly (Cable)
4
-
6
Lat Pulldown (Close Grip)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
3
Bench Press (Barbell)
4
8-12 reps
RPE 7
4
One Arm Bent Over Row
4
-
5
Chest Fly (Cable)
4
-
6
Lat Pulldown (Close Grip)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
3
Bench Press (Barbell)
4
8-12 reps
RPE 7
4
One Arm Bent Over Row
4
-
5
Chest Fly (Cable)
4
-
6
Lat Pulldown (Close Grip)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
3
Bench Press (Barbell)
4
8-12 reps
RPE 7
4
One Arm Bent Over Row
4
-
5
Chest Fly (Cable)
4
-
6
Lat Pulldown (Close Grip)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
3
Bench Press (Barbell)
4
8-12 reps
RPE 7
4
One Arm Bent Over Row
4
-
5
Chest Fly (Cable)
4
-
6
Lat Pulldown (Close Grip)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
3
Bench Press (Barbell)
4
8-12 reps
RPE 7
4
One Arm Bent Over Row
4
-
5
Chest Fly (Cable)
4
-
6
Lat Pulldown (Close Grip)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
3
Bench Press (Barbell)
4
8-12 reps
RPE 7
4
One Arm Bent Over Row
4
-
5
Chest Fly (Cable)
4
-
6
Lat Pulldown (Close Grip)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
3
Bench Press (Barbell)
4
8-12 reps
RPE 7
4
One Arm Bent Over Row
4
-
5
Chest Fly (Cable)
4
-
6
Lat Pulldown (Close Grip)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
3
Bench Press (Barbell)
4
8-12 reps
RPE 7
4
One Arm Bent Over Row
4
-
5
Chest Fly (Cable)
4
-
6
Lat Pulldown (Close Grip)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bent Over Row (Barbell)
4
8-12 reps
RPE 7
3
Bench Press (Barbell)
4
8-12 reps
RPE 7
4
One Arm Bent Over Row
4
-
5
Chest Fly (Cable)
4
-
6
Lat Pulldown (Close Grip)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2
Bicep Curl (Dumbbell)
4
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
4
-
6
Tricep Pushdown (Cable)
4
-
7
Face Pull
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2
Bicep Curl (Dumbbell)
4
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
4
-
6
Tricep Pushdown (Cable)
4
-
7
Face Pull
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2
Bicep Curl (Dumbbell)
4
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
4
-
6
Tricep Pushdown (Cable)
4
-
7
Face Pull
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2
Bicep Curl (Dumbbell)
4
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
4
-
6
Tricep Pushdown (Cable)
4
-
7
Face Pull
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2
Bicep Curl (Dumbbell)
4
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
4
-
6
Tricep Pushdown (Cable)
4
-
7
Face Pull
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2
Bicep Curl (Dumbbell)
4
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
4
-
6
Tricep Pushdown (Cable)
4
-
7
Face Pull
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2
Bicep Curl (Dumbbell)
4
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
4
-
6
Tricep Pushdown (Cable)
4
-
7
Face Pull
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2
Bicep Curl (Dumbbell)
4
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
4
-
6
Tricep Pushdown (Cable)
4
-
7
Face Pull
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2
Bicep Curl (Dumbbell)
4
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
4
-
6
Tricep Pushdown (Cable)
4
-
7
Face Pull
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2
Bicep Curl (Dumbbell)
4
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
4
-
6
Tricep Pushdown (Cable)
4
-
7
Face Pull
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2
Bicep Curl (Dumbbell)
4
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
4
-
6
Tricep Pushdown (Cable)
4
-
7
Face Pull
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2
Bicep Curl (Dumbbell)
4
-
3
Tricep Extension (Cable)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bayesian Curl
4
-
6
Tricep Pushdown (Cable)
4
-
7
Face Pull
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Leg Curl
4
-
5
Seated Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Leg Curl
4
-
5
Seated Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Leg Curl
4
-
5
Seated Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Leg Curl
4
-
5
Seated Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Leg Curl
4
-
5
Seated Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Leg Curl
4
-
5
Seated Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Leg Curl
4
-
5
Seated Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Leg Curl
4
-
5
Seated Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Leg Curl
4
-
5
Seated Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Leg Curl
4
-
5
Seated Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Leg Curl
4
-
5
Seated Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Leg Curl
4
-
5
Seated Calf Raise
4
-
Week 1
1 / 12 Weeks
Day 2
1
Overhead Press (Barbell)4 Sets
3-5 Reps
-
2
Lateral Raise (Cable)4 Sets
8-15 Reps
-
3
Bicep Curl (Barbell)4 Sets
8-12 Reps
-
4
Skull Crusher (Barbell)4 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)4 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)4 Sets
-
7
Face Pull4 Sets
15-20 Reps
-
Day 3
1
Deadlift (Barbell)1 Set
1 Set
2 Sets
3-5 Reps
3-5 Reps
3-5 Reps
@6
@9.5
@8
2
Hack Squat4 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)4 Sets
-
4
Leg Curl4 Sets
-
5
Seated Calf Raise4 Sets
-
Day 4
1
Incline Bench Press (Dumbbell)4 Sets
-
2
Bent Over Row (Barbell)4 Sets
8-12 Reps
@7
3
Bench Press (Barbell)4 Sets
8-12 Reps
@7
4
One Arm Bent Over Row4 Sets
-
5
Chest Fly (Cable)4 Sets
-
6
Lat Pulldown (Close Grip)4 Sets
-
Day 5
1
Seated Shoulder Press (Dumbbell)4 Sets
8-12 Reps
-
2
Bicep Curl (Dumbbell)4 Sets
-
3
Tricep Extension (Cable)4 Sets
-
4
Lateral Raise (Dumbbell)4 Sets
-
5
Bayesian Curl4 Sets
-
6
Tricep Pushdown (Cable)4 Sets
-
7
Face Pull4 Sets
8-12 Reps
-
Day 6
1
Squat (Barbell)4 Sets
3-5 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
-
3
Leg Press4 Sets
-
4
Leg Curl4 Sets
-
5
Seated Calf Raise4 Sets
-
Day 1
1
Bench Press (Barbell)1 Set
3 Sets
5 Reps
5 Reps
@6
@9.5
2
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
-
3
Bent Over Row (Barbell)4 Sets
5 Reps
-
4
Lat Pulldown4 Sets
8-12 Reps
-
5
Pec Deck (Machine)1 Set
3 Sets
8-12 Reps
8-12 Reps
-
-
6
Chest Supported Row (Dumbbell)4 Sets
-