Program Description
Upper lower split with a dedicated bro/arm day
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedMar 02, 2024 05:53
- Last EditedJul 31, 2024 04:34
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 (Barbell)
3
6-10 reps
2
Chin-Up (Weighted)
3
AMRAP
3
Seated Overhead Press (Barbell)
2
10-15 reps
4
Seated Wide-Grip Row (Cable)
2
10-15 reps
5
Cable Crossover
2
10-15 reps
6
Chest Supported Row (Machine)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
10-15 reps
8
Incline Curl (Dumbbell)
2
10-15 reps
9
Rear Delt Cable Fly
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Chin-Up (Weighted)
3
AMRAP
3
Seated Overhead Press (Barbell)
2
10-15 reps
4
Seated Wide-Grip Row (Cable)
2
10-15 reps
5
Cable Crossover
2
10-15 reps
6
Chest Supported Row (Machine)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
10-15 reps
8
Incline Curl (Dumbbell)
2
10-15 reps
9
Rear Delt Cable Fly
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Chin-Up (Weighted)
3
AMRAP
3
Seated Overhead Press (Barbell)
2
10-15 reps
4
Seated Wide-Grip Row (Cable)
2
10-15 reps
5
Cable Crossover
2
10-15 reps
6
Chest Supported Row (Machine)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
10-15 reps
8
Incline Curl (Dumbbell)
2
10-15 reps
9
Rear Delt Cable Fly
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Chin-Up (Weighted)
3
AMRAP
3
Seated Overhead Press (Barbell)
2
10-15 reps
4
Seated Wide-Grip Row (Cable)
2
10-15 reps
5
Cable Crossover
2
10-15 reps
6
Chest Supported Row (Machine)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
10-15 reps
8
Incline Curl (Dumbbell)
2
10-15 reps
9
Rear Delt Cable Fly
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Chin-Up (Weighted)
3
AMRAP
3
Seated Overhead Press (Barbell)
2
10-15 reps
4
Seated Wide-Grip Row (Cable)
2
10-15 reps
5
Cable Crossover
2
10-15 reps
6
Chest Supported Row (Machine)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
10-15 reps
8
Incline Curl (Dumbbell)
2
10-15 reps
9
Rear Delt Cable Fly
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Chin-Up (Weighted)
3
AMRAP
3
Seated Overhead Press (Barbell)
2
10-15 reps
4
Seated Wide-Grip Row (Cable)
2
10-15 reps
5
Cable Crossover
2
10-15 reps
6
Chest Supported Row (Machine)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
10-15 reps
8
Incline Curl (Dumbbell)
2
10-15 reps
9
Rear Delt Cable Fly
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Chin-Up (Weighted)
3
AMRAP
3
Seated Overhead Press (Barbell)
2
10-15 reps
4
Seated Wide-Grip Row (Cable)
2
10-15 reps
5
Cable Crossover
2
10-15 reps
6
Chest Supported Row (Machine)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
10-15 reps
8
Incline Curl (Dumbbell)
2
10-15 reps
9
Rear Delt Cable Fly
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Chin-Up (Weighted)
3
AMRAP
3
Seated Overhead Press (Barbell)
2
10-15 reps
4
Seated Wide-Grip Row (Cable)
2
10-15 reps
5
Cable Crossover
2
10-15 reps
6
Chest Supported Row (Machine)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
10-15 reps
8
Incline Curl (Dumbbell)
2
10-15 reps
9
Rear Delt Cable Fly
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Chin-Up (Weighted)
3
AMRAP
3
Seated Overhead Press (Barbell)
2
10-15 reps
4
Seated Wide-Grip Row (Cable)
2
10-15 reps
5
Cable Crossover
2
10-15 reps
6
Chest Supported Row (Machine)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
10-15 reps
8
Incline Curl (Dumbbell)
2
10-15 reps
9
Rear Delt Cable Fly
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Chin-Up (Weighted)
3
AMRAP
3
Seated Overhead Press (Barbell)
2
10-15 reps
4
Seated Wide-Grip Row (Cable)
2
10-15 reps
5
Cable Crossover
2
10-15 reps
6
Chest Supported Row (Machine)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
10-15 reps
8
Incline Curl (Dumbbell)
2
10-15 reps
9
Rear Delt Cable Fly
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Chin-Up (Weighted)
3
AMRAP
3
Seated Overhead Press (Barbell)
2
10-15 reps
4
Seated Wide-Grip Row (Cable)
2
10-15 reps
5
Cable Crossover
2
10-15 reps
6
Chest Supported Row (Machine)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
10-15 reps
8
Incline Curl (Dumbbell)
2
10-15 reps
9
Rear Delt Cable Fly
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Chin-Up (Weighted)
3
AMRAP
3
Seated Overhead Press (Barbell)
2
10-15 reps
4
Seated Wide-Grip Row (Cable)
2
10-15 reps
5
Cable Crossover
2
10-15 reps
6
Chest Supported Row (Machine)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
10-15 reps
8
Incline Curl (Dumbbell)
2
10-15 reps
9
Rear Delt Cable Fly
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Rack Pull (Barbell)
2
12-15 reps
3
Leg Extension
2
8-12 reps
4
Lying Leg Curl
2
12-15 reps
5
Standing Calf Raise
3
12-15 reps
6
Hanging Leg Raise
2
AMRAP
7
Cable Crunch
2
12-18 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Rack Pull (Barbell)
2
12-15 reps
3
Leg Extension
2
8-12 reps
4
Lying Leg Curl
2
12-15 reps
5
Standing Calf Raise
3
12-15 reps
6
Hanging Leg Raise
2
AMRAP
7
Cable Crunch
2
12-18 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Rack Pull (Barbell)
2
12-15 reps
3
Leg Extension
2
8-12 reps
4
Lying Leg Curl
2
12-15 reps
5
Standing Calf Raise
3
12-15 reps
6
Hanging Leg Raise
2
AMRAP
7
Cable Crunch
2
12-18 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Rack Pull (Barbell)
2
12-15 reps
3
Leg Extension
2
8-12 reps
4
Lying Leg Curl
2
12-15 reps
5
Standing Calf Raise
3
12-15 reps
6
Hanging Leg Raise
2
AMRAP
7
Cable Crunch
2
12-18 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Rack Pull (Barbell)
2
12-15 reps
3
Leg Extension
2
8-12 reps
4
Lying Leg Curl
2
12-15 reps
5
Standing Calf Raise
3
12-15 reps
6
Hanging Leg Raise
2
AMRAP
7
Cable Crunch
2
12-18 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Rack Pull (Barbell)
2
12-15 reps
3
Leg Extension
2
8-12 reps
4
Lying Leg Curl
2
12-15 reps
5
Standing Calf Raise
3
12-15 reps
6
Hanging Leg Raise
2
AMRAP
7
Cable Crunch
2
12-18 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Rack Pull (Barbell)
2
12-15 reps
3
Leg Extension
2
8-12 reps
4
Lying Leg Curl
2
12-15 reps
5
Standing Calf Raise
3
12-15 reps
6
Hanging Leg Raise
2
AMRAP
7
Cable Crunch
2
12-18 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Rack Pull (Barbell)
2
12-15 reps
3
Leg Extension
2
8-12 reps
4
Lying Leg Curl
2
12-15 reps
5
Standing Calf Raise
3
12-15 reps
6
Hanging Leg Raise
2
AMRAP
7
Cable Crunch
2
12-18 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Rack Pull (Barbell)
2
12-15 reps
3
Leg Extension
2
8-12 reps
4
Lying Leg Curl
2
12-15 reps
5
Standing Calf Raise
3
12-15 reps
6
Hanging Leg Raise
2
AMRAP
7
Cable Crunch
2
12-18 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Rack Pull (Barbell)
2
12-15 reps
3
Leg Extension
2
8-12 reps
4
Lying Leg Curl
2
12-15 reps
5
Standing Calf Raise
3
12-15 reps
6
Hanging Leg Raise
2
AMRAP
7
Cable Crunch
2
12-18 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Rack Pull (Barbell)
2
12-15 reps
3
Leg Extension
2
8-12 reps
4
Lying Leg Curl
2
12-15 reps
5
Standing Calf Raise
3
12-15 reps
6
Hanging Leg Raise
2
AMRAP
7
Cable Crunch
2
12-18 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Rack Pull (Barbell)
2
12-15 reps
3
Leg Extension
2
8-12 reps
4
Lying Leg Curl
2
12-15 reps
5
Standing Calf Raise
3
12-15 reps
6
Hanging Leg Raise
2
AMRAP
7
Cable Crunch
2
12-18 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
2
Wide Grip Pull-Up
2
AMRAP
3
Incline Bench Press (Smith Machine)
2
8-12 reps
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
5
Standing Pullover (Cable)
2
10-15 reps
6
Seated Row (Cable)
2
12-15 reps
7
Preacher Curl (Barbell)
2
8-12 reps
8
Incline Tricep Extention (Cable)
2
8-12 reps
9
Reverse Pec Deck
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
2
Wide Grip Pull-Up
2
AMRAP
3
Incline Bench Press (Smith Machine)
2
8-12 reps
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
5
Standing Pullover (Cable)
2
10-15 reps
6
Seated Row (Cable)
2
12-15 reps
7
Preacher Curl (Barbell)
2
8-12 reps
8
Incline Tricep Extention (Cable)
2
8-12 reps
9
Reverse Pec Deck
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
2
Wide Grip Pull-Up
2
AMRAP
3
Incline Bench Press (Smith Machine)
2
8-12 reps
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
5
Standing Pullover (Cable)
2
10-15 reps
6
Seated Row (Cable)
2
12-15 reps
7
Preacher Curl (Barbell)
2
8-12 reps
8
Incline Tricep Extention (Cable)
2
8-12 reps
9
Reverse Pec Deck
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
2
Wide Grip Pull-Up
2
AMRAP
3
Incline Bench Press (Smith Machine)
2
8-12 reps
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
5
Standing Pullover (Cable)
2
10-15 reps
6
Seated Row (Cable)
2
12-15 reps
7
Preacher Curl (Barbell)
2
8-12 reps
8
Incline Tricep Extention (Cable)
2
8-12 reps
9
Reverse Pec Deck
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
2
Wide Grip Pull-Up
2
AMRAP
3
Incline Bench Press (Smith Machine)
2
8-12 reps
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
5
Standing Pullover (Cable)
2
10-15 reps
6
Seated Row (Cable)
2
12-15 reps
7
Preacher Curl (Barbell)
2
8-12 reps
8
Incline Tricep Extention (Cable)
2
8-12 reps
9
Reverse Pec Deck
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
2
Wide Grip Pull-Up
2
AMRAP
3
Incline Bench Press (Smith Machine)
2
8-12 reps
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
5
Standing Pullover (Cable)
2
10-15 reps
6
Seated Row (Cable)
2
12-15 reps
7
Preacher Curl (Barbell)
2
8-12 reps
8
Incline Tricep Extention (Cable)
2
8-12 reps
9
Reverse Pec Deck
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
2
Wide Grip Pull-Up
2
AMRAP
3
Incline Bench Press (Smith Machine)
2
8-12 reps
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
5
Standing Pullover (Cable)
2
10-15 reps
6
Seated Row (Cable)
2
12-15 reps
7
Preacher Curl (Barbell)
2
8-12 reps
8
Incline Tricep Extention (Cable)
2
8-12 reps
9
Reverse Pec Deck
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
2
Wide Grip Pull-Up
2
AMRAP
3
Incline Bench Press (Smith Machine)
2
8-12 reps
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
5
Standing Pullover (Cable)
2
10-15 reps
6
Seated Row (Cable)
2
12-15 reps
7
Preacher Curl (Barbell)
2
8-12 reps
8
Incline Tricep Extention (Cable)
2
8-12 reps
9
Reverse Pec Deck
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
2
Wide Grip Pull-Up
2
AMRAP
3
Incline Bench Press (Smith Machine)
2
8-12 reps
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
5
Standing Pullover (Cable)
2
10-15 reps
6
Seated Row (Cable)
2
12-15 reps
7
Preacher Curl (Barbell)
2
8-12 reps
8
Incline Tricep Extention (Cable)
2
8-12 reps
9
Reverse Pec Deck
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
2
Wide Grip Pull-Up
2
AMRAP
3
Incline Bench Press (Smith Machine)
2
8-12 reps
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
5
Standing Pullover (Cable)
2
10-15 reps
6
Seated Row (Cable)
2
12-15 reps
7
Preacher Curl (Barbell)
2
8-12 reps
8
Incline Tricep Extention (Cable)
2
8-12 reps
9
Reverse Pec Deck
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
2
Wide Grip Pull-Up
2
AMRAP
3
Incline Bench Press (Smith Machine)
2
8-12 reps
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
5
Standing Pullover (Cable)
2
10-15 reps
6
Seated Row (Cable)
2
12-15 reps
7
Preacher Curl (Barbell)
2
8-12 reps
8
Incline Tricep Extention (Cable)
2
8-12 reps
9
Reverse Pec Deck
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-12 reps
2
Wide Grip Pull-Up
2
AMRAP
3
Incline Bench Press (Smith Machine)
2
8-12 reps
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
5
Standing Pullover (Cable)
2
10-15 reps
6
Seated Row (Cable)
2
12-15 reps
7
Preacher Curl (Barbell)
2
8-12 reps
8
Incline Tricep Extention (Cable)
2
8-12 reps
9
Reverse Pec Deck
2
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Rack Pull (Barbell)
2
12-15 reps
3
Leg Extension
2
8-12 reps
4
Seated Hamstring Curl
2
12-15 reps
5
Standing Calf Raise
3
12-15 reps
6
Hanging Leg Raise
2
AMRAP
7
Cable Crunch
2
12-18 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Rack Pull (Barbell)
2
12-15 reps
3
Leg Extension
2
8-12 reps
4
Seated Hamstring Curl
2
12-15 reps
5
Standing Calf Raise
3
12-15 reps
6
Hanging Leg Raise
2
AMRAP
7
Cable Crunch
2
12-18 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Rack Pull (Barbell)
2
12-15 reps
3
Leg Extension
2
8-12 reps
4
Seated Hamstring Curl
2
12-15 reps
5
Standing Calf Raise
3
12-15 reps
6
Hanging Leg Raise
2
AMRAP
7
Cable Crunch
2
12-18 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Rack Pull (Barbell)
2
12-15 reps
3
Leg Extension
2
8-12 reps
4
Seated Hamstring Curl
2
12-15 reps
5
Standing Calf Raise
3
12-15 reps
6
Hanging Leg Raise
2
AMRAP
7
Cable Crunch
2
12-18 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Rack Pull (Barbell)
2
12-15 reps
3
Leg Extension
2
8-12 reps
4
Seated Hamstring Curl
2
12-15 reps
5
Standing Calf Raise
3
12-15 reps
6
Hanging Leg Raise
2
AMRAP
7
Cable Crunch
2
12-18 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Rack Pull (Barbell)
2
12-15 reps
3
Leg Extension
2
8-12 reps
4
Seated Hamstring Curl
2
12-15 reps
5
Standing Calf Raise
3
12-15 reps
6
Hanging Leg Raise
2
AMRAP
7
Cable Crunch
2
12-18 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Rack Pull (Barbell)
2
12-15 reps
3
Leg Extension
2
8-12 reps
4
Seated Hamstring Curl
2
12-15 reps
5
Standing Calf Raise
3
12-15 reps
6
Hanging Leg Raise
2
AMRAP
7
Cable Crunch
2
12-18 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Rack Pull (Barbell)
2
12-15 reps
3
Leg Extension
2
8-12 reps
4
Seated Hamstring Curl
2
12-15 reps
5
Standing Calf Raise
3
12-15 reps
6
Hanging Leg Raise
2
AMRAP
7
Cable Crunch
2
12-18 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Rack Pull (Barbell)
2
12-15 reps
3
Leg Extension
2
8-12 reps
4
Seated Hamstring Curl
2
12-15 reps
5
Standing Calf Raise
3
12-15 reps
6
Hanging Leg Raise
2
AMRAP
7
Cable Crunch
2
12-18 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Rack Pull (Barbell)
2
12-15 reps
3
Leg Extension
2
8-12 reps
4
Seated Hamstring Curl
2
12-15 reps
5
Standing Calf Raise
3
12-15 reps
6
Hanging Leg Raise
2
AMRAP
7
Cable Crunch
2
12-18 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Rack Pull (Barbell)
2
12-15 reps
3
Leg Extension
2
8-12 reps
4
Seated Hamstring Curl
2
12-15 reps
5
Standing Calf Raise
3
12-15 reps
6
Hanging Leg Raise
2
AMRAP
7
Cable Crunch
2
12-18 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
2
Rack Pull (Barbell)
2
12-15 reps
3
Leg Extension
2
8-12 reps
4
Seated Hamstring Curl
2
12-15 reps
5
Standing Calf Raise
3
12-15 reps
6
Hanging Leg Raise
2
AMRAP
7
Cable Crunch
2
12-18 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10-15 reps
2
Preacher Curl (Barbell)
2
8-12 reps
3
Overhead Tricep Extension (Cable)
2
10-15 reps
4
Incline Cable Curl
2
10-15 reps
5
Lateral Raise (Cable)
2
10-15 reps
6
Tricep Pushdown (Cable)
2
10-15 reps
7
Hammer Curl
2
8-12 reps
8
Wrist Curls
2
2-5 reps
9
Cable Crunch
2
12-18 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10-15 reps
2
Preacher Curl (Barbell)
2
8-12 reps
3
Overhead Tricep Extension (Cable)
2
10-15 reps
4
Incline Cable Curl
2
10-15 reps
5
Lateral Raise (Cable)
2
10-15 reps
6
Tricep Pushdown (Cable)
2
10-15 reps
7
Hammer Curl
2
8-12 reps
8
Wrist Curls
2
2-5 reps
9
Cable Crunch
2
12-18 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10-15 reps
2
Preacher Curl (Barbell)
2
8-12 reps
3
Overhead Tricep Extension (Cable)
2
10-15 reps
4
Incline Cable Curl
2
10-15 reps
5
Lateral Raise (Cable)
2
10-15 reps
6
Tricep Pushdown (Cable)
2
10-15 reps
7
Hammer Curl
2
8-12 reps
8
Wrist Curls
2
2-5 reps
9
Cable Crunch
2
12-18 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10-15 reps
2
Preacher Curl (Barbell)
2
8-12 reps
3
Overhead Tricep Extension (Cable)
2
10-15 reps
4
Incline Cable Curl
2
10-15 reps
5
Lateral Raise (Cable)
2
10-15 reps
6
Tricep Pushdown (Cable)
2
10-15 reps
7
Hammer Curl
2
8-12 reps
8
Wrist Curls
2
2-5 reps
9
Cable Crunch
2
12-18 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10-15 reps
2
Preacher Curl (Barbell)
2
8-12 reps
3
Overhead Tricep Extension (Cable)
2
10-15 reps
4
Incline Cable Curl
2
10-15 reps
5
Lateral Raise (Cable)
2
10-15 reps
6
Tricep Pushdown (Cable)
2
10-15 reps
7
Hammer Curl
2
8-12 reps
8
Wrist Curls
2
2-5 reps
9
Cable Crunch
2
12-18 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10-15 reps
2
Preacher Curl (Barbell)
2
8-12 reps
3
Overhead Tricep Extension (Cable)
2
10-15 reps
4
Incline Cable Curl
2
10-15 reps
5
Lateral Raise (Cable)
2
10-15 reps
6
Tricep Pushdown (Cable)
2
10-15 reps
7
Hammer Curl
2
8-12 reps
8
Wrist Curls
2
2-5 reps
9
Cable Crunch
2
12-18 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10-15 reps
2
Preacher Curl (Barbell)
2
8-12 reps
3
Overhead Tricep Extension (Cable)
2
10-15 reps
4
Incline Cable Curl
2
10-15 reps
5
Lateral Raise (Cable)
2
10-15 reps
6
Tricep Pushdown (Cable)
2
10-15 reps
7
Hammer Curl
2
8-12 reps
8
Wrist Curls
2
2-5 reps
9
Cable Crunch
2
12-18 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10-15 reps
2
Preacher Curl (Barbell)
2
8-12 reps
3
Overhead Tricep Extension (Cable)
2
10-15 reps
4
Incline Cable Curl
2
10-15 reps
5
Lateral Raise (Cable)
2
10-15 reps
6
Tricep Pushdown (Cable)
2
10-15 reps
7
Hammer Curl
2
8-12 reps
8
Wrist Curls
2
2-5 reps
9
Cable Crunch
2
12-18 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10-15 reps
2
Preacher Curl (Barbell)
2
8-12 reps
3
Overhead Tricep Extension (Cable)
2
10-15 reps
4
Incline Cable Curl
2
10-15 reps
5
Lateral Raise (Cable)
2
10-15 reps
6
Tricep Pushdown (Cable)
2
10-15 reps
7
Hammer Curl
2
8-12 reps
8
Wrist Curls
2
2-5 reps
9
Cable Crunch
2
12-18 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10-15 reps
2
Preacher Curl (Barbell)
2
8-12 reps
3
Overhead Tricep Extension (Cable)
2
10-15 reps
4
Incline Cable Curl
2
10-15 reps
5
Lateral Raise (Cable)
2
10-15 reps
6
Tricep Pushdown (Cable)
2
10-15 reps
7
Hammer Curl
2
8-12 reps
8
Wrist Curls
2
2-5 reps
9
Cable Crunch
2
12-18 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10-15 reps
2
Preacher Curl (Barbell)
2
8-12 reps
3
Overhead Tricep Extension (Cable)
2
10-15 reps
4
Incline Cable Curl
2
10-15 reps
5
Lateral Raise (Cable)
2
10-15 reps
6
Tricep Pushdown (Cable)
2
10-15 reps
7
Hammer Curl
2
8-12 reps
8
Wrist Curls
2
2-5 reps
9
Cable Crunch
2
12-18 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
10-15 reps
2
Preacher Curl (Barbell)
2
8-12 reps
3
Overhead Tricep Extension (Cable)
2
10-15 reps
4
Incline Cable Curl
2
10-15 reps
5
Lateral Raise (Cable)
2
10-15 reps
6
Tricep Pushdown (Cable)
2
10-15 reps
7
Hammer Curl
2
8-12 reps
8
Wrist Curls
2
2-5 reps
9
Cable Crunch
2
12-18 reps
Week 1
1 / 12 Weeks
Day 5
1
JM Press2 Sets
10-15 Reps
2
Preacher Curl (Barbell)2 Sets
8-12 Reps
3
Overhead Tricep Extension (Cable)2 Sets
10-15 Reps
4
Incline Cable Curl2 Sets
10-15 Reps
5
Lateral Raise (Cable)2 Sets
10-15 Reps
6
Tricep Pushdown (Cable)2 Sets
10-15 Reps
7
Hammer Curl2 Sets
8-12 Reps
8
Wrist Curls2 Sets
2-5 Reps
9
Cable Crunch2 Sets
12-18 Reps
Day 4
1
Hack Squat3 Sets
8-12 Reps
2
Rack Pull (Barbell)2 Sets
12-15 Reps
3
Leg Extension2 Sets
8-12 Reps
4
Seated Hamstring Curl2 Sets
12-15 Reps
5
Standing Calf Raise3 Sets
12-15 Reps
6
Hanging Leg Raise2 Sets
AMRAP
7
Cable Crunch2 Sets
12-18 Reps
Day 2
1
Hack Squat3 Sets
8-12 Reps
2
Rack Pull (Barbell)2 Sets
12-15 Reps
3
Leg Extension2 Sets
8-12 Reps
4
Lying Leg Curl2 Sets
12-15 Reps
5
Standing Calf Raise3 Sets
12-15 Reps
6
Hanging Leg Raise2 Sets
AMRAP
7
Cable Crunch2 Sets
12-18 Reps
Day 3
1
Larsen Press (Barbell)3 Sets
8-12 Reps
2
Wide Grip Pull-Up2 Sets
AMRAP
3
Incline Bench Press (Smith Machine)2 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)2 Sets
8-12 Reps
5
Standing Pullover (Cable)2 Sets
10-15 Reps
6
Seated Row (Cable)2 Sets
12-15 Reps
7
Preacher Curl (Barbell)2 Sets
8-12 Reps
8
Incline Tricep Extention (Cable)2 Sets
8-12 Reps
9
Reverse Pec Deck2 Sets
12-15 Reps
Day 1
1
Incline Bench Press (Barbell)3 Sets
6-10 Reps
2
Chin-Up (Weighted)3 Sets
AMRAP
3
Seated Overhead Press (Barbell)2 Sets
10-15 Reps
4
Seated Wide-Grip Row (Cable)2 Sets
10-15 Reps
5
Cable Crossover2 Sets
10-15 Reps
6
Chest Supported Row (Machine)2 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)2 Sets
10-15 Reps
8
Incline Curl (Dumbbell)2 Sets
10-15 Reps
9
Rear Delt Cable Fly2 Sets
10-15 Reps