logo
BoostcampPNG

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
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
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
-