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Vinny's Upper Lower Split for Size

by Vincenzo
7 athletes joined
4.0
(1 rating)

Program Description

Simple but effective upper lower split with a few variations. This program is designed to emphasize the eccentric stretch on all sets to maximize hypertrophy - most sets should be within 3 reps of failure. Things to note: *Myo Rep Match Sets: Google if unfamiliar. Build up to working set weight with 1-2 warmup sets * Biceps and triceps sets at end of leg workouts to maximize arm training volume *calves and abs not programmed, add 3-6 sets total for each throughout the week

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 12, 2023 03:11
  • Last Edited
    Aug 12, 2024 01:08
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Smith)
3
8-12 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Y Raise (Cable)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Smith)
3
8-12 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Y Raise (Cable)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Smith)
3
8-12 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Front Raise
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Smith)
3
8-12 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Front Raise
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Smith)
3
8-12 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Front Raise
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Smith)
3
8-12 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Front Raise
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Smith)
3
8-12 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Front Raise
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Smith)
3
8-12 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Front Raise
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Smith)
3
8-12 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Front Raise
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Smith)
3
8-12 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-20 reps
-
6
Front Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
-
2
Leg Extension
3
10-20 reps
-
3
Hack Squat
2
8-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
10-20 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Skull Crusher
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
-
2
Leg Extension
3
10-20 reps
-
3
Hack Squat
2
8-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
10-20 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Skull Crusher
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
-
2
Leg Extension
3
10-20 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
10-20 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Skull Crusher
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
-
2
Leg Extension
3
10-20 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
10-20 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Skull Crusher
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
-
2
Leg Extension
3
10-20 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
10-20 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Skull Crusher
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
-
2
Leg Extension
3
10-20 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
10-20 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Skull Crusher
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
-
2
Leg Extension
3
10-20 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
10-20 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Skull Crusher
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
-
2
Leg Extension
3
10-20 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
10-20 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Skull Crusher
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
-
2
Leg Extension
3
10-20 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
10-20 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Skull Crusher
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
-
2
Leg Extension
3
10-20 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Press
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
10-20 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Skull Crusher
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
-
2
Dip (Weighted)
2
10-12 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
-
5
Face Pull
3
15-20 reps
-
7A
45 Degree Lateral Raise
3
10-20 reps
-
7B
Upright Row (Dumbbell)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
-
2
Dip (Weighted)
2
10-12 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
-
5
Face Pull
3
15-20 reps
-
7A
45 Degree Lateral Raise
3
10-20 reps
-
7B
Upright Row (Dumbbell)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
-
2
Dip (Weighted)
2
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
-
5
Chest Supported Row (Machine)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
9A
Shoulder Press (Machine)
3
12-15 reps
-
9B
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
-
2
Dip (Weighted)
2
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
-
5
Chest Supported Row (Machine)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
9A
Shoulder Press (Machine)
3
12-15 reps
-
9B
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
-
2
Dip (Weighted)
2
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
-
5
Chest Supported Row (Machine)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
9A
Shoulder Press (Machine)
3
12-15 reps
-
9B
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
-
2
Dip (Weighted)
2
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
-
5
Chest Supported Row (Machine)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
9A
Shoulder Press (Machine)
3
12-15 reps
-
9B
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
-
2
Dip (Weighted)
2
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
-
5
Chest Supported Row (Machine)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
9A
Shoulder Press (Machine)
3
12-15 reps
-
9B
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
-
2
Dip (Weighted)
2
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
-
5
Chest Supported Row (Machine)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
9A
Shoulder Press (Machine)
3
12-15 reps
-
9B
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
-
2
Dip (Weighted)
2
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
-
5
Chest Supported Row (Machine)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
9A
Shoulder Press (Machine)
3
12-15 reps
-
9B
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
-
2
Dip (Weighted)
2
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
-
5
Chest Supported Row (Machine)
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
9A
Shoulder Press (Machine)
3
12-15 reps
-
9B
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
-
2
Leg Press
3
10-15 reps
-
3
Squat (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-20 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
-
2
Leg Press
3
10-15 reps
-
3
Squat (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-20 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
-
2
Leg Press
3
10-15 reps
-
3
Squat (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-20 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
-
2
Leg Press
3
10-15 reps
-
3
Squat (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-20 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
-
2
Leg Press
3
10-15 reps
-
3
Squat (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-20 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
-
2
Leg Press
3
10-15 reps
-
3
Squat (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-20 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
-
2
Leg Press
3
10-15 reps
-
3
Squat (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-20 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
-
2
Leg Press
3
10-15 reps
-
3
Squat (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-20 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
-
2
Leg Press
3
10-15 reps
-
3
Squat (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-20 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
-
2
Leg Press
3
10-15 reps
-
3
Squat (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
10-20 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-15 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
45 Degree Lateral Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-15 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
45 Degree Lateral Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-15 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
45 Degree Lateral Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-15 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
45 Degree Lateral Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-15 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
45 Degree Lateral Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-15 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
45 Degree Lateral Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-15 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
45 Degree Lateral Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-15 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
45 Degree Lateral Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-15 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
45 Degree Lateral Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-15 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
45 Degree Lateral Raise
3
10-15 reps
-
Week 1
1 / 10 Weeks
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
-
2
Dip (Weighted)
2 Sets
10-12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
12-15 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
10-20 Reps
-
5
Face Pull
3 Sets
15-20 Reps
-
7A
45 Degree Lateral Raise
3 Sets
10-20 Reps
-
7B
Upright Row (Dumbbell)
3 Sets
10-20 Reps
-
Day 4
1
Leg Curl
3 Sets
10-20 Reps
-
2
Leg Press
3 Sets
10-15 Reps
-
3
Squat (Smith Machine)
2 Sets
8-12 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
-
Day 1
1
Incline Chest Press (Smith)
3 Sets
8-12 Reps
-
2
Chest Press (Machine)
3 Sets
12-15 Reps
-
3
Pull-Up (Assisted)
3 Sets
8-12 Reps
-
4
Seated Wide-Grip Row (Cable)
3 Sets
12-15 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
-
6
Y Raise (Cable)
3 Sets
10-20 Reps
-
Day 2
1
Lying Leg Curl
3 Sets
10-20 Reps
-
2
Leg Extension
3 Sets
10-20 Reps
-
3
Hack Squat
2 Sets
8-12 Reps
-
4
Leg Press
3 Sets
12-15 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
10-20 Reps
-
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
-
7
Skull Crusher
3 Sets
10-15 Reps
-
Day 5
1
Chest Fly (Cable)
3 Sets
12-15 Reps
-
2
Chest Press (Machine)
3 Sets
12-15 Reps
-
3
Seated Row (Cable)
3 Sets
12-15 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
15-20 Reps
-
6
45 Degree Lateral Raise
3 Sets
10-15 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
VincenzoAge 27, Man
a year ago
4 weeks complete
5 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
I made the program, so this review is unfair. But I like it. I've had a hard time NOT training with slow eccentrics and doing arms at the end of leg days since making this plan and using it. If you try it and commit to the slow and painful eccentrics with high reps, I don't see how you won't get yoked.