logo
BoostcampPNG

Upper/Lower Split

by Ethan

Program Description

Upper/Lower split

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 09, 2024 12:58
  • Last Edited
    Jun 09, 2024 01:10
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 Chest Press (Machine)
4
12 reps
2
Seated Row (Cable)
4
12 reps
3
Seated Shoulder Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Face Pull
3
15 reps
8
Tricep Rope Push Down (Cable)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
2
Seated Row (Cable)
4
12 reps
3
Seated Shoulder Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Face Pull
3
15 reps
8
Tricep Rope Push Down (Cable)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
2
Seated Row (Cable)
4
12 reps
3
Seated Shoulder Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Face Pull
3
15 reps
8
Tricep Rope Push Down (Cable)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
2
Seated Row (Cable)
4
12 reps
3
Seated Shoulder Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Face Pull
3
15 reps
8
Tricep Rope Push Down (Cable)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
2
Seated Row (Cable)
4
12 reps
3
Seated Shoulder Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Face Pull
3
15 reps
8
Tricep Rope Push Down (Cable)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
2
Seated Row (Cable)
4
12 reps
3
Seated Shoulder Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Face Pull
3
15 reps
8
Tricep Rope Push Down (Cable)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
2
Seated Row (Cable)
4
12 reps
3
Seated Shoulder Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Face Pull
3
15 reps
8
Tricep Rope Push Down (Cable)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
2
Seated Row (Cable)
4
12 reps
3
Seated Shoulder Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Face Pull
3
15 reps
8
Tricep Rope Push Down (Cable)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
2
Seated Row (Cable)
4
12 reps
3
Seated Shoulder Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Face Pull
3
15 reps
8
Tricep Rope Push Down (Cable)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
2
Seated Row (Cable)
4
12 reps
3
Seated Shoulder Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Face Pull
3
15 reps
8
Tricep Rope Push Down (Cable)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
2
Seated Row (Cable)
4
12 reps
3
Seated Shoulder Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Face Pull
3
15 reps
8
Tricep Rope Push Down (Cable)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
2
Seated Row (Cable)
4
12 reps
3
Seated Shoulder Press (Dumbbell)
4
12 reps
4
Lat Pulldown
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Face Pull
3
15 reps
8
Tricep Rope Push Down (Cable)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Leg Press
4
15 reps
3
Seated Hamstring Curl
3
15 reps
4
Leg Extension
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Hanging Leg Raise
3
AMRAP
7
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Leg Press
4
15 reps
3
Seated Hamstring Curl
3
15 reps
4
Leg Extension
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Hanging Leg Raise
3
AMRAP
7
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Leg Press
4
15 reps
3
Seated Hamstring Curl
3
15 reps
4
Leg Extension
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Hanging Leg Raise
3
AMRAP
7
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Leg Press
4
15 reps
3
Seated Hamstring Curl
3
15 reps
4
Leg Extension
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Hanging Leg Raise
3
AMRAP
7
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Leg Press
4
15 reps
3
Seated Hamstring Curl
3
15 reps
4
Leg Extension
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Hanging Leg Raise
3
AMRAP
7
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Leg Press
4
15 reps
3
Seated Hamstring Curl
3
15 reps
4
Leg Extension
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Hanging Leg Raise
3
AMRAP
7
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Leg Press
4
15 reps
3
Seated Hamstring Curl
3
15 reps
4
Leg Extension
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Hanging Leg Raise
3
AMRAP
7
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Leg Press
4
15 reps
3
Seated Hamstring Curl
3
15 reps
4
Leg Extension
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Hanging Leg Raise
3
AMRAP
7
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Leg Press
4
15 reps
3
Seated Hamstring Curl
3
15 reps
4
Leg Extension
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Hanging Leg Raise
3
AMRAP
7
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Leg Press
4
15 reps
3
Seated Hamstring Curl
3
15 reps
4
Leg Extension
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Hanging Leg Raise
3
AMRAP
7
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Leg Press
4
15 reps
3
Seated Hamstring Curl
3
15 reps
4
Leg Extension
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Hanging Leg Raise
3
AMRAP
7
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Leg Press
4
15 reps
3
Seated Hamstring Curl
3
15 reps
4
Leg Extension
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Hanging Leg Raise
3
AMRAP
7
Machine Crunch
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Seated Shoulder Press (Dumbbell)
4
12 reps
3
Single Arm Iso Row
4
12 reps
4
Pec Deck (Machine)
3
15 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Incline Curl (Dumbbell)
3
12 reps
8
Overhead Tricep Extension (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Seated Shoulder Press (Dumbbell)
4
12 reps
3
Single Arm Iso Row
4
12 reps
4
Pec Deck (Machine)
3
15 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Incline Curl (Dumbbell)
3
12 reps
8
Overhead Tricep Extension (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Seated Shoulder Press (Dumbbell)
4
12 reps
3
Single Arm Iso Row
4
12 reps
4
Pec Deck (Machine)
3
15 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Incline Curl (Dumbbell)
3
12 reps
8
Overhead Tricep Extension (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Seated Shoulder Press (Dumbbell)
4
12 reps
3
Single Arm Iso Row
4
12 reps
4
Pec Deck (Machine)
3
15 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Incline Curl (Dumbbell)
3
12 reps
8
Overhead Tricep Extension (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Seated Shoulder Press (Dumbbell)
4
12 reps
3
Single Arm Iso Row
4
12 reps
4
Pec Deck (Machine)
3
15 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Incline Curl (Dumbbell)
3
12 reps
8
Overhead Tricep Extension (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Seated Shoulder Press (Dumbbell)
4
12 reps
3
Single Arm Iso Row
4
12 reps
4
Pec Deck (Machine)
3
15 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Incline Curl (Dumbbell)
3
12 reps
8
Overhead Tricep Extension (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Seated Shoulder Press (Dumbbell)
4
12 reps
3
Single Arm Iso Row
4
12 reps
4
Pec Deck (Machine)
3
15 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Incline Curl (Dumbbell)
3
12 reps
8
Overhead Tricep Extension (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Seated Shoulder Press (Dumbbell)
4
12 reps
3
Single Arm Iso Row
4
12 reps
4
Pec Deck (Machine)
3
15 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Incline Curl (Dumbbell)
3
12 reps
8
Overhead Tricep Extension (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Seated Shoulder Press (Dumbbell)
4
12 reps
3
Single Arm Iso Row
4
12 reps
4
Pec Deck (Machine)
3
15 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Incline Curl (Dumbbell)
3
12 reps
8
Overhead Tricep Extension (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Seated Shoulder Press (Dumbbell)
4
12 reps
3
Single Arm Iso Row
4
12 reps
4
Pec Deck (Machine)
3
15 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Incline Curl (Dumbbell)
3
12 reps
8
Overhead Tricep Extension (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Seated Shoulder Press (Dumbbell)
4
12 reps
3
Single Arm Iso Row
4
12 reps
4
Pec Deck (Machine)
3
15 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Incline Curl (Dumbbell)
3
12 reps
8
Overhead Tricep Extension (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
2
Seated Shoulder Press (Dumbbell)
4
12 reps
3
Single Arm Iso Row
4
12 reps
4
Pec Deck (Machine)
3
15 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Incline Curl (Dumbbell)
3
12 reps
8
Overhead Tricep Extension (Cable)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Leg Press
4
15 reps
3
Leg Extension
3
12 reps
4
Leg Curl
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Shoulder Press (Plate Loaded)
3
12 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Face Pull
3
15 reps
9
Cable Crunch
3
20 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Leg Press
4
15 reps
3
Leg Extension
3
12 reps
4
Leg Curl
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Shoulder Press (Plate Loaded)
3
12 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Face Pull
3
15 reps
9
Cable Crunch
3
20 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Leg Press
4
15 reps
3
Leg Extension
3
12 reps
4
Leg Curl
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Shoulder Press (Plate Loaded)
3
12 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Face Pull
3
15 reps
9
Cable Crunch
3
20 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Leg Press
4
15 reps
3
Leg Extension
3
12 reps
4
Leg Curl
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Shoulder Press (Plate Loaded)
3
12 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Face Pull
3
15 reps
9
Cable Crunch
3
20 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Leg Press
4
15 reps
3
Leg Extension
3
12 reps
4
Leg Curl
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Shoulder Press (Plate Loaded)
3
12 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Face Pull
3
15 reps
9
Cable Crunch
3
20 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Leg Press
4
15 reps
3
Leg Extension
3
12 reps
4
Leg Curl
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Shoulder Press (Plate Loaded)
3
12 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Face Pull
3
15 reps
9
Cable Crunch
3
20 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Leg Press
4
15 reps
3
Leg Extension
3
12 reps
4
Leg Curl
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Shoulder Press (Plate Loaded)
3
12 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Face Pull
3
15 reps
9
Cable Crunch
3
20 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Leg Press
4
15 reps
3
Leg Extension
3
12 reps
4
Leg Curl
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Shoulder Press (Plate Loaded)
3
12 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Face Pull
3
15 reps
9
Cable Crunch
3
20 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Leg Press
4
15 reps
3
Leg Extension
3
12 reps
4
Leg Curl
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Shoulder Press (Plate Loaded)
3
12 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Face Pull
3
15 reps
9
Cable Crunch
3
20 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Leg Press
4
15 reps
3
Leg Extension
3
12 reps
4
Leg Curl
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Shoulder Press (Plate Loaded)
3
12 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Face Pull
3
15 reps
9
Cable Crunch
3
20 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Leg Press
4
15 reps
3
Leg Extension
3
12 reps
4
Leg Curl
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Shoulder Press (Plate Loaded)
3
12 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Face Pull
3
15 reps
9
Cable Crunch
3
20 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Leg Press
4
15 reps
3
Leg Extension
3
12 reps
4
Leg Curl
3
15 reps
5
Leg Press Calf Press
4
20 reps
6
Shoulder Press (Plate Loaded)
3
12 reps
7
Lateral Raise (Dumbbell)
3
15 reps
8
Face Pull
3
15 reps
9
Cable Crunch
3
20 reps
10
Hanging Leg Raise
3
AMRAP
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)
4 Sets
12 Reps
2
Seated Row (Cable)
4 Sets
12 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Decline Machine Press
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Face Pull
3 Sets
15 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
Day 2
1
Squat (Barbell)
4 Sets
12 Reps
2
Leg Press
4 Sets
15 Reps
3
Seated Hamstring Curl
3 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Leg Press Calf Press
4 Sets
20 Reps
6
Hanging Leg Raise
3 Sets
AMRAP
7
Machine Crunch
3 Sets
15 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
3
Single Arm Iso Row
4 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
15 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
Day 4
1
Hack Squat
4 Sets
12 Reps
2
Leg Press
4 Sets
15 Reps
3
Leg Extension
3 Sets
12 Reps
4
Leg Curl
3 Sets
15 Reps
5
Leg Press Calf Press
4 Sets
20 Reps
6
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Face Pull
3 Sets
15 Reps
9
Cable Crunch
3 Sets
20 Reps
10
Hanging Leg Raise
3 Sets
AMRAP