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Upper - Lower - Bro

by Thom v M
3 athletes joined

Program Description

Upper lower split with a dedicated bro/arm day

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 02, 2024 05:53
  • Last Edited
    Jul 31, 2024 04:34
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BlogBannerPC
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
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 Press
2 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 Curl
2 Sets
10-15 Reps
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
6
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
7
Hammer Curl
2 Sets
8-12 Reps
8
Wrist Curls
2 Sets
2-5 Reps
9
Cable Crunch
2 Sets
12-18 Reps
Day 4
1
Hack Squat
3 Sets
8-12 Reps
2
Rack Pull (Barbell)
2 Sets
12-15 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Seated Hamstring Curl
2 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
6
Hanging Leg Raise
2 Sets
AMRAP
7
Cable Crunch
2 Sets
12-18 Reps
Day 2
1
Hack Squat
3 Sets
8-12 Reps
2
Rack Pull (Barbell)
2 Sets
12-15 Reps
3
Leg Extension
2 Sets
8-12 Reps
4
Lying Leg Curl
2 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
6
Hanging Leg Raise
2 Sets
AMRAP
7
Cable Crunch
2 Sets
12-18 Reps
Day 3
1
Larsen Press (Barbell)
3 Sets
8-12 Reps
2
Wide Grip Pull-Up
2 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 Deck
2 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 Crossover
2 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 Fly
2 Sets
10-15 Reps