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BoostcampPNG

PAKIBUILDING

by John Cognetti
1 athletes joined

Program Description

4 day split

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 02, 2024 04:00
  • Last Edited
    Oct 10, 2024 11:21

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
3A
Chest Press (Machine)
2
6-10 reps
3B
Wide Grip Lat Pulldown
2
6-10 reps
4A
Pec Deck (Machine)
2
8-12 reps
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
5
Y Raise
2
10-15 reps
6
Lateral Raise (Cable)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
3A
Chest Press (Machine)
2
6-10 reps
3B
Wide Grip Lat Pulldown
2
6-10 reps
4A
Pec Deck (Machine)
2
8-12 reps
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
5
Y Raise
2
10-15 reps
6
Lateral Raise (Cable)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
3A
Chest Press (Machine)
2
6-10 reps
3B
Wide Grip Lat Pulldown
2
6-10 reps
4A
Pec Deck (Machine)
2
8-12 reps
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
5
Y Raise
2
10-15 reps
6
Lateral Raise (Cable)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
3A
Chest Press (Machine)
2
6-10 reps
3B
Wide Grip Lat Pulldown
2
6-10 reps
4A
Pec Deck (Machine)
2
8-12 reps
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
5
Y Raise
2
10-15 reps
6
Lateral Raise (Cable)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
3A
Chest Press (Machine)
2
6-10 reps
3B
Wide Grip Lat Pulldown
2
6-10 reps
4A
Pec Deck (Machine)
2
8-12 reps
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
5
Y Raise
2
10-15 reps
6
Lateral Raise (Cable)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
3A
Chest Press (Machine)
2
6-10 reps
3B
Wide Grip Lat Pulldown
2
6-10 reps
4A
Pec Deck (Machine)
2
8-12 reps
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
5
Y Raise
2
10-15 reps
6
Lateral Raise (Cable)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
3A
Chest Press (Machine)
2
6-10 reps
3B
Wide Grip Lat Pulldown
2
6-10 reps
4A
Pec Deck (Machine)
2
8-12 reps
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
5
Y Raise
2
10-15 reps
6
Lateral Raise (Cable)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
3A
Chest Press (Machine)
2
6-10 reps
3B
Wide Grip Lat Pulldown
2
6-10 reps
4A
Pec Deck (Machine)
2
8-12 reps
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
5
Y Raise
2
10-15 reps
6
Lateral Raise (Cable)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
3A
Chest Press (Machine)
2
6-10 reps
3B
Wide Grip Lat Pulldown
2
6-10 reps
4A
Pec Deck (Machine)
2
8-12 reps
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
5
Y Raise
2
10-15 reps
6
Lateral Raise (Cable)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
3A
Chest Press (Machine)
2
6-10 reps
3B
Wide Grip Lat Pulldown
2
6-10 reps
4A
Pec Deck (Machine)
2
8-12 reps
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
5
Y Raise
2
10-15 reps
6
Lateral Raise (Cable)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
3A
Chest Press (Machine)
2
6-10 reps
3B
Wide Grip Lat Pulldown
2
6-10 reps
4A
Pec Deck (Machine)
2
8-12 reps
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
5
Y Raise
2
10-15 reps
6
Lateral Raise (Cable)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
3A
Chest Press (Machine)
2
6-10 reps
3B
Wide Grip Lat Pulldown
2
6-10 reps
4A
Pec Deck (Machine)
2
8-12 reps
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
5
Y Raise
2
10-15 reps
6
Lateral Raise (Cable)
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
2
Leg Extension
3
12-15 reps
3
Hip Adductor (Machine)
2
8-12 reps
4
Incline Curl (Dumbbell)
2
6-10 reps
5
Single Arm Overhead Tricep Extension
2
6-10 reps
6
Preacher Curl (Dumbbell)
2
6-10 reps
7
Single Arm Pushdown
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
2
Leg Extension
3
12-15 reps
3
Hip Adductor (Machine)
2
8-12 reps
4
Incline Curl (Dumbbell)
2
6-10 reps
5
Single Arm Overhead Tricep Extension
2
6-10 reps
6
Preacher Curl (Dumbbell)
2
6-10 reps
7
Single Arm Pushdown
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
2
Leg Extension
3
12-15 reps
3
Hip Adductor (Machine)
2
8-12 reps
4
Incline Curl (Dumbbell)
2
6-10 reps
5
Single Arm Overhead Tricep Extension
2
6-10 reps
6
Preacher Curl (Dumbbell)
2
6-10 reps
7
Single Arm Pushdown
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
2
Leg Extension
3
12-15 reps
3
Hip Adductor (Machine)
2
8-12 reps
4
Incline Curl (Dumbbell)
2
6-10 reps
5
Single Arm Overhead Tricep Extension
2
6-10 reps
6
Preacher Curl (Dumbbell)
2
6-10 reps
7
Single Arm Pushdown
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
2
Leg Extension
3
12-15 reps
3
Hip Adductor (Machine)
2
8-12 reps
4
Incline Curl (Dumbbell)
2
6-10 reps
5
Single Arm Overhead Tricep Extension
2
6-10 reps
6
Preacher Curl (Dumbbell)
2
6-10 reps
7
Single Arm Pushdown
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
2
Leg Extension
3
12-15 reps
3
Hip Adductor (Machine)
2
8-12 reps
4
Incline Curl (Dumbbell)
2
6-10 reps
5
Single Arm Overhead Tricep Extension
2
6-10 reps
6
Preacher Curl (Dumbbell)
2
6-10 reps
7
Single Arm Pushdown
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
2
Leg Extension
3
12-15 reps
3
Hip Adductor (Machine)
2
8-12 reps
4
Incline Curl (Dumbbell)
2
6-10 reps
5
Single Arm Overhead Tricep Extension
2
6-10 reps
6
Preacher Curl (Dumbbell)
2
6-10 reps
7
Single Arm Pushdown
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
2
Leg Extension
3
12-15 reps
3
Hip Adductor (Machine)
2
8-12 reps
4
Incline Curl (Dumbbell)
2
6-10 reps
5
Single Arm Overhead Tricep Extension
2
6-10 reps
6
Preacher Curl (Dumbbell)
2
6-10 reps
7
Single Arm Pushdown
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
2
Leg Extension
3
12-15 reps
3
Hip Adductor (Machine)
2
8-12 reps
4
Incline Curl (Dumbbell)
2
6-10 reps
5
Single Arm Overhead Tricep Extension
2
6-10 reps
6
Preacher Curl (Dumbbell)
2
6-10 reps
7
Single Arm Pushdown
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
2
Leg Extension
3
12-15 reps
3
Hip Adductor (Machine)
2
8-12 reps
4
Incline Curl (Dumbbell)
2
6-10 reps
5
Single Arm Overhead Tricep Extension
2
6-10 reps
6
Preacher Curl (Dumbbell)
2
6-10 reps
7
Single Arm Pushdown
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
2
Leg Extension
3
12-15 reps
3
Hip Adductor (Machine)
2
8-12 reps
4
Incline Curl (Dumbbell)
2
6-10 reps
5
Single Arm Overhead Tricep Extension
2
6-10 reps
6
Preacher Curl (Dumbbell)
2
6-10 reps
7
Single Arm Pushdown
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
2
Leg Extension
3
12-15 reps
3
Hip Adductor (Machine)
2
8-12 reps
4
Incline Curl (Dumbbell)
2
6-10 reps
5
Single Arm Overhead Tricep Extension
2
6-10 reps
6
Preacher Curl (Dumbbell)
2
6-10 reps
7
Single Arm Pushdown
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
3A
Chest Press (Machine)
2
6-10 reps
3B
Wide Grip Lat Pulldown
2
6-10 reps
4A
Pec Deck (Machine)
2
8-12 reps
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
5
Y Raise
2
10-15 reps
6
Lateral Raise (Cable)
2
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
3A
Chest Press (Machine)
2
6-10 reps
3B
Wide Grip Lat Pulldown
2
6-10 reps
4A
Pec Deck (Machine)
2
8-12 reps
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
5
Y Raise
2
10-15 reps
6
Lateral Raise (Cable)
2
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
3A
Chest Press (Machine)
2
6-10 reps
3B
Wide Grip Lat Pulldown
2
6-10 reps
4A
Pec Deck (Machine)
2
8-12 reps
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
5
Y Raise
2
10-15 reps
6
Lateral Raise (Cable)
2
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
3A
Chest Press (Machine)
2
6-10 reps
3B
Wide Grip Lat Pulldown
2
6-10 reps
4A
Pec Deck (Machine)
2
8-12 reps
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
5
Y Raise
2
10-15 reps
6
Lateral Raise (Cable)
2
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
3A
Chest Press (Machine)
2
6-10 reps
3B
Wide Grip Lat Pulldown
2
6-10 reps
4A
Pec Deck (Machine)
2
8-12 reps
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
5
Y Raise
2
10-15 reps
6
Lateral Raise (Cable)
2
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
3A
Chest Press (Machine)
2
6-10 reps
3B
Wide Grip Lat Pulldown
2
6-10 reps
4A
Pec Deck (Machine)
2
8-12 reps
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
5
Y Raise
2
10-15 reps
6
Lateral Raise (Cable)
2
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
3A
Chest Press (Machine)
2
6-10 reps
3B
Wide Grip Lat Pulldown
2
6-10 reps
4A
Pec Deck (Machine)
2
8-12 reps
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
5
Y Raise
2
10-15 reps
6
Lateral Raise (Cable)
2
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
3A
Chest Press (Machine)
2
6-10 reps
3B
Wide Grip Lat Pulldown
2
6-10 reps
4A
Pec Deck (Machine)
2
8-12 reps
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
5
Y Raise
2
10-15 reps
6
Lateral Raise (Cable)
2
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
3A
Chest Press (Machine)
2
6-10 reps
3B
Wide Grip Lat Pulldown
2
6-10 reps
4A
Pec Deck (Machine)
2
8-12 reps
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
5
Y Raise
2
10-15 reps
6
Lateral Raise (Cable)
2
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
3A
Chest Press (Machine)
2
6-10 reps
3B
Wide Grip Lat Pulldown
2
6-10 reps
4A
Pec Deck (Machine)
2
8-12 reps
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
5
Y Raise
2
10-15 reps
6
Lateral Raise (Cable)
2
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
3A
Chest Press (Machine)
2
6-10 reps
3B
Wide Grip Lat Pulldown
2
6-10 reps
4A
Pec Deck (Machine)
2
8-12 reps
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
5
Y Raise
2
10-15 reps
6
Lateral Raise (Cable)
2
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-11 reps
2
Lat Pulldown (Single Arm)
2
1
5-8 reps
8-11 reps
3A
Chest Press (Machine)
2
6-10 reps
3B
Wide Grip Lat Pulldown
2
6-10 reps
4A
Pec Deck (Machine)
2
8-12 reps
4B
Chest Supported Row (Dumbbell)
1
1
6-10 reps
8-12 reps
5
Y Raise
2
10-15 reps
6
Lateral Raise (Cable)
2
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
2
Single Arm Overhead Tricep Extension
2
1
6-10 reps
8-12 reps
3
Preacher Curl (Dumbbell)
2
6-10 reps
4
Single Arm Pushdown
3
8-12 reps
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
6
Leg Curl
3
8-10 reps
7
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
8
Hip Abductor (Machine)
1
1
12 reps
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
2
Single Arm Overhead Tricep Extension
2
1
6-10 reps
8-12 reps
3
Preacher Curl (Dumbbell)
2
6-10 reps
4
Single Arm Pushdown
3
8-12 reps
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
6
Leg Curl
3
8-10 reps
7
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
8
Hip Abductor (Machine)
1
1
12 reps
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
2
Single Arm Overhead Tricep Extension
2
1
6-10 reps
8-12 reps
3
Preacher Curl (Dumbbell)
2
6-10 reps
4
Single Arm Pushdown
3
8-12 reps
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
6
Leg Curl
3
8-10 reps
7
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
8
Hip Abductor (Machine)
1
1
12 reps
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
2
Single Arm Overhead Tricep Extension
2
1
6-10 reps
8-12 reps
3
Preacher Curl (Dumbbell)
2
6-10 reps
4
Single Arm Pushdown
3
8-12 reps
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
6
Leg Curl
3
8-10 reps
7
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
8
Hip Abductor (Machine)
1
1
12 reps
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
2
Single Arm Overhead Tricep Extension
2
1
6-10 reps
8-12 reps
3
Preacher Curl (Dumbbell)
2
6-10 reps
4
Single Arm Pushdown
3
8-12 reps
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
6
Leg Curl
3
8-10 reps
7
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
8
Hip Abductor (Machine)
1
1
12 reps
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
2
Single Arm Overhead Tricep Extension
2
1
6-10 reps
8-12 reps
3
Preacher Curl (Dumbbell)
2
6-10 reps
4
Single Arm Pushdown
3
8-12 reps
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
6
Leg Curl
3
8-10 reps
7
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
8
Hip Abductor (Machine)
1
1
12 reps
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
2
Single Arm Overhead Tricep Extension
2
1
6-10 reps
8-12 reps
3
Preacher Curl (Dumbbell)
2
6-10 reps
4
Single Arm Pushdown
3
8-12 reps
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
6
Leg Curl
3
8-10 reps
7
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
8
Hip Abductor (Machine)
1
1
12 reps
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
2
Single Arm Overhead Tricep Extension
2
1
6-10 reps
8-12 reps
3
Preacher Curl (Dumbbell)
2
6-10 reps
4
Single Arm Pushdown
3
8-12 reps
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
6
Leg Curl
3
8-10 reps
7
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
8
Hip Abductor (Machine)
1
1
12 reps
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
2
Single Arm Overhead Tricep Extension
2
1
6-10 reps
8-12 reps
3
Preacher Curl (Dumbbell)
2
6-10 reps
4
Single Arm Pushdown
3
8-12 reps
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
6
Leg Curl
3
8-10 reps
7
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
8
Hip Abductor (Machine)
1
1
12 reps
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
2
Single Arm Overhead Tricep Extension
2
1
6-10 reps
8-12 reps
3
Preacher Curl (Dumbbell)
2
6-10 reps
4
Single Arm Pushdown
3
8-12 reps
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
6
Leg Curl
3
8-10 reps
7
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
8
Hip Abductor (Machine)
1
1
12 reps
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
2
Single Arm Overhead Tricep Extension
2
1
6-10 reps
8-12 reps
3
Preacher Curl (Dumbbell)
2
6-10 reps
4
Single Arm Pushdown
3
8-12 reps
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
6
Leg Curl
3
8-10 reps
7
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
8
Hip Abductor (Machine)
1
1
12 reps
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
2
Single Arm Overhead Tricep Extension
2
1
6-10 reps
8-12 reps
3
Preacher Curl (Dumbbell)
2
6-10 reps
4
Single Arm Pushdown
3
8-12 reps
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
6
Leg Curl
3
8-10 reps
7
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
8
Hip Abductor (Machine)
1
1
12 reps
15 reps
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
3A
Chest Press (Machine)
2 Sets
6-10 Reps
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Y Raise
2 Sets
10-15 Reps
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
3A
Chest Press (Machine)
2 Sets
6-10 Reps
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Y Raise
2 Sets
10-15 Reps
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Leg Extension
3 Sets
12-15 Reps
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
4
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
5
Single Arm Overhead Tricep Extension
2 Sets
6-10 Reps
6
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
7
Single Arm Pushdown
3 Sets
8-12 Reps
Day 4
1
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
2
Single Arm Overhead Tricep Extension
2 Sets
1 Set
6-10 Reps
8-12 Reps
3
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
4
Single Arm Pushdown
3 Sets
8-12 Reps
5
Reverse Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
6
Leg Curl
3 Sets
8-10 Reps
7
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
8
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
15 Reps