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BoostcampPNG

Bro Split Training

by Cole M.
2 athletes joined

Program Description

This is to help build as large of muscles possible focusing on size not strength

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 04, 2024 02:45
  • Last Edited
    Dec 16, 2024 06:45
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
2
Bench Press (Barbell)
4 Sets
10-12 Reps
@9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@9
4
Chest Fly (Cable)
4 Sets
12-15 Reps
@9
5
Decline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9
Day 2
1
Lat Pulldown
4 Sets
10-12 Reps
@9
2
Barbell Row
4 Sets
10-12 Reps
@9
3
Seated Row (Cable)
3 Sets
12-15 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@9
5
Straight Arm Pulldown
3 Sets
12-15 Reps
@9
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
10-12 Reps
@9
2
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@9
3
Rear Delt Fly (Machine)
4 Sets
12-15 Reps
@9
4
Upright Row (Dumbbell)
3 Sets
10-12 Reps
@9
5
Face Pull
3 Sets
12-15 Reps
@9
Day 4
1
Bicep Curl (Barbell)
4 Sets
10-12 Reps
@9
2
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@9
3
Hammer Curl
3 Sets
12-15 Reps
@9
4
Skull Crusher (Barbell)
3 Sets
12-15 Reps
@9
5
Concentration Curl
3 Sets
12-15 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
7
Cable Crunch
4 Sets
15-20 Reps
@9
Day 5
1
Squat (Barbell)
4 Sets
10-12 Reps
@9
2
Leg Press
4 Sets
12-15 Reps
@9
3
Leg Extension
3 Sets
15-20 Reps
@9
4
Seated Hamstring Curl
3 Sets
15-20 Reps
@9
5
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@9
6
Calf Raise (Leg Press)
4 Sets
15-20 Reps
@9
7
Plank
4 Sets
30-60 mins
@9