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BoostcampPNG

Bro Split

by Dominic S.
4 athletes joined

Program Description

The program is designed to deliver a pump that lasts days, enough volume to force growth and more entertaining, all three that Upper/Lower cannot achieve

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 21, 2024 11:17
  • Last Edited
    Dec 10, 2024 12:15
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
4
12 reps
-
3
Cable Crossover
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Press (Machine)
4
8 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Push Up
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
4
12 reps
-
3
Cable Crossover
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Press (Machine)
4
8 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Push Up
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
4
12 reps
-
3
Cable Crossover
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Press (Machine)
4
8 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Push Up
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
4
12 reps
-
3
Cable Crossover
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Press (Machine)
4
8 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Push Up
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
4
12 reps
-
3
Cable Crossover
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Press (Machine)
4
8 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Push Up
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
4
12 reps
-
3
Cable Crossover
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Press (Machine)
4
8 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Push Up
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
4
12 reps
-
3
Cable Crossover
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Press (Machine)
4
8 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Push Up
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
4
12 reps
-
3
Cable Crossover
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Press (Machine)
4
8 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Push Up
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Curl (Dumbbell)
4
12 reps
-
3
Preacher Curl (Dumbbell)
4
12 reps
-
4
Skull Crusher (Barbell)
4
10 reps
-
5
French Press
4
10 reps
-
6
Tricep Kickback
3
35 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Curl (Dumbbell)
4
12 reps
-
3
Preacher Curl (Dumbbell)
4
12 reps
-
4
Skull Crusher (Barbell)
4
10 reps
-
5
French Press
4
10 reps
-
6
Tricep Kickback
3
35 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Curl (Dumbbell)
4
12 reps
-
3
Preacher Curl (Dumbbell)
4
12 reps
-
4
Skull Crusher (Barbell)
4
10 reps
-
5
French Press
4
10 reps
-
6
Tricep Kickback
3
35 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Curl (Dumbbell)
4
12 reps
-
3
Preacher Curl (Dumbbell)
4
12 reps
-
4
Skull Crusher (Barbell)
4
10 reps
-
5
French Press
4
10 reps
-
6
Tricep Kickback
3
35 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Curl (Dumbbell)
4
12 reps
-
3
Preacher Curl (Dumbbell)
4
12 reps
-
4
Skull Crusher (Barbell)
4
10 reps
-
5
French Press
4
10 reps
-
6
Tricep Kickback
3
35 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Curl (Dumbbell)
4
12 reps
-
3
Preacher Curl (Dumbbell)
4
12 reps
-
4
Skull Crusher (Barbell)
4
10 reps
-
5
French Press
4
10 reps
-
6
Tricep Kickback
3
35 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Curl (Dumbbell)
4
12 reps
-
3
Preacher Curl (Dumbbell)
4
12 reps
-
4
Skull Crusher (Barbell)
4
10 reps
-
5
French Press
4
10 reps
-
6
Tricep Kickback
3
35 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Curl (Dumbbell)
4
12 reps
-
3
Preacher Curl (Dumbbell)
4
12 reps
-
4
Skull Crusher (Barbell)
4
10 reps
-
5
French Press
4
10 reps
-
6
Tricep Kickback
3
35 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Lunge (Barbell)
4
10 reps
-
3
Leg Press
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Leg Extension
4
20 reps
-
5
Deadlift (Barbell)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
3
8 reps
-
7
Lying Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Lunge (Barbell)
4
10 reps
-
3
Leg Press
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Leg Extension
4
20 reps
-
5
Deadlift (Barbell)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
3
8 reps
-
7
Lying Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Lunge (Barbell)
4
10 reps
-
3
Leg Press
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Leg Extension
4
20 reps
-
5
Deadlift (Barbell)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
3
8 reps
-
7
Lying Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Lunge (Barbell)
4
10 reps
-
3
Leg Press
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Leg Extension
4
20 reps
-
5
Deadlift (Barbell)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
3
8 reps
-
7
Lying Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Lunge (Barbell)
4
10 reps
-
3
Leg Press
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Leg Extension
4
20 reps
-
5
Deadlift (Barbell)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
3
8 reps
-
7
Lying Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Lunge (Barbell)
4
10 reps
-
3
Leg Press
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Leg Extension
4
20 reps
-
5
Deadlift (Barbell)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
3
8 reps
-
7
Lying Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Lunge (Barbell)
4
10 reps
-
3
Leg Press
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Leg Extension
4
20 reps
-
5
Deadlift (Barbell)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
3
8 reps
-
7
Lying Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
-
2
Lunge (Barbell)
4
10 reps
-
3
Leg Press
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Leg Extension
4
20 reps
-
5
Deadlift (Barbell)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
3
8 reps
-
7
Lying Leg Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown (Neutral Grip)
4
8 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Seated Row (Cable)
4
10 reps
-
7
Single Arm Row (Dumbbell)
4
12 reps
-
8
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown (Neutral Grip)
4
8 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Seated Row (Cable)
4
10 reps
-
7
Single Arm Row (Dumbbell)
4
12 reps
-
8
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown (Neutral Grip)
4
8 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Seated Row (Cable)
4
10 reps
-
7
Single Arm Row (Dumbbell)
4
12 reps
-
8
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown (Neutral Grip)
4
8 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Seated Row (Cable)
4
10 reps
-
7
Single Arm Row (Dumbbell)
4
12 reps
-
8
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown (Neutral Grip)
4
8 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Seated Row (Cable)
4
10 reps
-
7
Single Arm Row (Dumbbell)
4
12 reps
-
8
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown (Neutral Grip)
4
8 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Seated Row (Cable)
4
10 reps
-
7
Single Arm Row (Dumbbell)
4
12 reps
-
8
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown (Neutral Grip)
4
8 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Seated Row (Cable)
4
10 reps
-
7
Single Arm Row (Dumbbell)
4
12 reps
-
8
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Barbell Row
4
10 reps
-
4
Lat Pulldown (Neutral Grip)
4
8 reps
-
5
Chest Supported Row (Machine)
4
10 reps
-
6
Seated Row (Cable)
4
10 reps
-
7
Single Arm Row (Dumbbell)
4
12 reps
-
8
Shrug (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shoulder Press (Plate Loaded)
4
8 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Upright Row (Cable)
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shoulder Press (Plate Loaded)
4
8 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Upright Row (Cable)
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shoulder Press (Plate Loaded)
4
8 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Upright Row (Cable)
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shoulder Press (Plate Loaded)
4
8 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Upright Row (Cable)
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shoulder Press (Plate Loaded)
4
8 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Upright Row (Cable)
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shoulder Press (Plate Loaded)
4
8 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Upright Row (Cable)
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shoulder Press (Plate Loaded)
4
8 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Upright Row (Cable)
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Overhead Press (Barbell)
4
10 reps
-
3
Shoulder Press (Plate Loaded)
4
8 reps
-
4
Shoulder Press (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Upright Row (Cable)
4
8 reps
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1 mins
-
2
Abs Crunch (Bodyweight)
4
20 reps
-
3
Hanging Leg Raise
4
10 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
5
Plank
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1 mins
-
2
Abs Crunch (Bodyweight)
4
20 reps
-
3
Hanging Leg Raise
4
10 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
5
Plank
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1 mins
-
2
Abs Crunch (Bodyweight)
4
20 reps
-
3
Hanging Leg Raise
4
10 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
5
Plank
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1 mins
-
2
Abs Crunch (Bodyweight)
4
20 reps
-
3
Hanging Leg Raise
4
10 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
5
Plank
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1 mins
-
2
Abs Crunch (Bodyweight)
4
20 reps
-
3
Hanging Leg Raise
4
10 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
5
Plank
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1 mins
-
2
Abs Crunch (Bodyweight)
4
20 reps
-
3
Hanging Leg Raise
4
10 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
5
Plank
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1 mins
-
2
Abs Crunch (Bodyweight)
4
20 reps
-
3
Hanging Leg Raise
4
10 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
5
Plank
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
4
1 mins
-
2
Abs Crunch (Bodyweight)
4
20 reps
-
3
Hanging Leg Raise
4
10 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
5
Plank
4
1 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
-
2
Incline Chest Fly (Dumbbell)
4 Sets
12 Reps
-
3
Cable Crossover
4 Sets
12 Reps
-
4
Chest Fly (Cable)
4 Sets
12 Reps
-
5
Chest Press (Machine)
4 Sets
8 Reps
-
6
Pec Deck (Machine)
3 Sets
15 Reps
-
7
Push Up
4 Sets
12 Reps
-
Day 2
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Incline Curl (Dumbbell)
4 Sets
12 Reps
-
3
Preacher Curl (Dumbbell)
4 Sets
12 Reps
-
4
Skull Crusher (Barbell)
4 Sets
10 Reps
-
5
French Press
4 Sets
10 Reps
-
6
Tricep Kickback
3 Sets
35 Reps
-
7
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
8
Tricep Extension (Cable)
4 Sets
12 Reps
-
Day 3
1
Squat (Smith Machine)
4 Sets
10 Reps
-
2
Lunge (Barbell)
4 Sets
10 Reps
-
3
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
4
Leg Extension
4 Sets
20 Reps
-
5
Deadlift (Barbell)
4 Sets
8 Reps
-
6
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
7
Lying Leg Curl
3 Sets
12 Reps
-
Day 4
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
2
Wide Grip Lat Pulldown
4 Sets
12 Reps
-
3
Barbell Row
4 Sets
10 Reps
-
4
Lat Pulldown (Neutral Grip)
4 Sets
8 Reps
-
5
Chest Supported Row (Machine)
4 Sets
10 Reps
-
6
Seated Row (Cable)
4 Sets
10 Reps
-
7
Single Arm Row (Dumbbell)
4 Sets
12 Reps
-
8
Shrug (Dumbbell)
3 Sets
10 Reps
-
Day 5
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Overhead Press (Barbell)
4 Sets
10 Reps
-
3
Shoulder Press (Plate Loaded)
4 Sets
8 Reps
-
4
Shoulder Press (Machine)
4 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
6
Lateral Raise (Cable)
4 Sets
12 Reps
-
7
Upright Row (Cable)
4 Sets
8 Reps
-
8
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
Day 6
1
Plank
4 Sets
1 mins
-
2
Abs Crunch (Bodyweight)
4 Sets
20 Reps
-
3
Hanging Leg Raise
4 Sets
10 Reps
-
4
Russian Twist (Dumbbell)
4 Sets
15 Reps
-
5
Plank
4 Sets
1 mins
-