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BoostcampPNG

Upper + Full body split

by James C.

Program Description

Full body focused with increased rest days aiming to improve both strength and size

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 13, 2024 07:25
  • Last Edited
    Dec 13, 2024 07:26
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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
Squat (Barbell)
1
1
3 reps
5 reps
-
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Shoulder Press (Plate Loaded)
3
10-12 reps
-
4
Hammer Curl
2
10-20 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
5 reps
-
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Shoulder Press (Plate Loaded)
3
10-12 reps
-
4
Hammer Curl
2
10-20 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
5 reps
-
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Shoulder Press (Plate Loaded)
3
10-12 reps
-
4
Hammer Curl
2
10-20 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
5 reps
-
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Shoulder Press (Plate Loaded)
3
10-12 reps
-
4
Hammer Curl
2
10-20 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
5 reps
-
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Shoulder Press (Plate Loaded)
3
10-12 reps
-
4
Hammer Curl
2
10-20 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
5 reps
-
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Shoulder Press (Plate Loaded)
3
10-12 reps
-
4
Hammer Curl
2
10-20 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
5 reps
-
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Shoulder Press (Plate Loaded)
3
10-12 reps
-
4
Hammer Curl
2
10-20 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
5 reps
-
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Shoulder Press (Plate Loaded)
3
10-12 reps
-
4
Hammer Curl
2
10-20 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
5 reps
-
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Shoulder Press (Plate Loaded)
3
10-12 reps
-
4
Hammer Curl
2
10-20 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
5 reps
-
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Shoulder Press (Plate Loaded)
3
10-12 reps
-
4
Hammer Curl
2
10-20 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
5 reps
-
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Shoulder Press (Plate Loaded)
3
10-12 reps
-
4
Hammer Curl
2
10-20 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
5 reps
-
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Shoulder Press (Plate Loaded)
3
10-12 reps
-
4
Hammer Curl
2
10-20 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
7-8 reps
10-12 reps
-
-
2
Pull-Up (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Tricep Pushdown (Cable)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
7-12 reps
-
5
Concentration Curl
2
8-12 reps
-
6
Incline Bench Press (Barbell)
2
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
7-8 reps
10-12 reps
-
-
2
Pull-Up (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Tricep Pushdown (Cable)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
7-12 reps
-
5
Concentration Curl
2
8-12 reps
-
6
Incline Bench Press (Barbell)
2
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
7-8 reps
10-12 reps
-
-
2
Pull-Up (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Tricep Pushdown (Cable)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
7-12 reps
-
5
Concentration Curl
2
8-12 reps
-
6
Incline Bench Press (Barbell)
2
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
7-8 reps
10-12 reps
-
-
2
Pull-Up (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Tricep Pushdown (Cable)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
7-12 reps
-
5
Concentration Curl
2
8-12 reps
-
6
Incline Bench Press (Barbell)
2
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
7-8 reps
10-12 reps
-
-
2
Pull-Up (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Tricep Pushdown (Cable)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
7-12 reps
-
5
Concentration Curl
2
8-12 reps
-
6
Incline Bench Press (Barbell)
2
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
7-8 reps
10-12 reps
-
-
2
Pull-Up (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Tricep Pushdown (Cable)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
7-12 reps
-
5
Concentration Curl
2
8-12 reps
-
6
Incline Bench Press (Barbell)
2
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
7-8 reps
10-12 reps
-
-
2
Pull-Up (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Tricep Pushdown (Cable)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
7-12 reps
-
5
Concentration Curl
2
8-12 reps
-
6
Incline Bench Press (Barbell)
2
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
7-8 reps
10-12 reps
-
-
2
Pull-Up (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Tricep Pushdown (Cable)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
7-12 reps
-
5
Concentration Curl
2
8-12 reps
-
6
Incline Bench Press (Barbell)
2
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
7-8 reps
10-12 reps
-
-
2
Pull-Up (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Tricep Pushdown (Cable)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
7-12 reps
-
5
Concentration Curl
2
8-12 reps
-
6
Incline Bench Press (Barbell)
2
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
7-8 reps
10-12 reps
-
-
2
Pull-Up (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Tricep Pushdown (Cable)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
7-12 reps
-
5
Concentration Curl
2
8-12 reps
-
6
Incline Bench Press (Barbell)
2
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
7-8 reps
10-12 reps
-
-
2
Pull-Up (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Tricep Pushdown (Cable)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
7-12 reps
-
5
Concentration Curl
2
8-12 reps
-
6
Incline Bench Press (Barbell)
2
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
7-8 reps
10-12 reps
-
-
2
Pull-Up (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
3
Tricep Pushdown (Cable)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
7-12 reps
-
5
Concentration Curl
2
8-12 reps
-
6
Incline Bench Press (Barbell)
2
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-12 reps
-
-
2
Shoulder Press (Plate Loaded)
2
10-12 reps
-
3
Squat (Barbell)
2
10-15 reps
-
4
Bench Press (Barbell)
1
10-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
10-12 reps
-
2
Bench Press (Barbell)
1
10-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-12 reps
-
-
2
Shoulder Press (Plate Loaded)
2
10-12 reps
-
3
Squat (Barbell)
2
10-15 reps
-
4
Bench Press (Barbell)
1
10-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
10-12 reps
-
2
Bench Press (Barbell)
1
10-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-12 reps
-
-
2
Shoulder Press (Plate Loaded)
2
10-12 reps
-
3
Squat (Barbell)
2
10-15 reps
-
4
Bench Press (Barbell)
1
10-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
10-12 reps
-
2
Bench Press (Barbell)
1
10-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-12 reps
-
-
2
Shoulder Press (Plate Loaded)
2
10-12 reps
-
3
Squat (Barbell)
2
10-15 reps
-
4
Bench Press (Barbell)
1
10-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
10-12 reps
-
2
Bench Press (Barbell)
1
10-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-12 reps
-
-
2
Shoulder Press (Plate Loaded)
2
10-12 reps
-
3
Squat (Barbell)
2
10-15 reps
-
4
Bench Press (Barbell)
1
10-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
10-12 reps
-
2
Bench Press (Barbell)
1
10-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-12 reps
-
-
2
Shoulder Press (Plate Loaded)
2
10-12 reps
-
3
Squat (Barbell)
2
10-15 reps
-
4
Bench Press (Barbell)
1
10-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
10-12 reps
-
2
Bench Press (Barbell)
1
10-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Close Grip)
2
8-12 reps
-
3
Bent Over Row (Barbell)
3
5-10 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Shoulder Press (Plate Loaded)
1
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Close Grip)
2
8-12 reps
-
3
Bent Over Row (Barbell)
3
5-10 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Shoulder Press (Plate Loaded)
1
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Close Grip)
2
8-12 reps
-
3
Bent Over Row (Barbell)
3
5-10 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Shoulder Press (Plate Loaded)
1
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Close Grip)
2
8-12 reps
-
3
Bent Over Row (Barbell)
3
5-10 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Shoulder Press (Plate Loaded)
1
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Close Grip)
2
8-12 reps
-
3
Bent Over Row (Barbell)
3
5-10 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Shoulder Press (Plate Loaded)
1
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Close Grip)
2
8-12 reps
-
3
Bent Over Row (Barbell)
3
5-10 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Shoulder Press (Plate Loaded)
1
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Close Grip)
2
8-12 reps
-
3
Bent Over Row (Barbell)
3
5-10 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Shoulder Press (Plate Loaded)
1
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Close Grip)
2
8-12 reps
-
3
Bent Over Row (Barbell)
3
5-10 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Shoulder Press (Plate Loaded)
1
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Close Grip)
2
8-12 reps
-
3
Bent Over Row (Barbell)
3
5-10 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Shoulder Press (Plate Loaded)
1
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Close Grip)
2
8-12 reps
-
3
Bent Over Row (Barbell)
3
5-10 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Shoulder Press (Plate Loaded)
1
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Close Grip)
2
8-12 reps
-
3
Bent Over Row (Barbell)
3
5-10 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Shoulder Press (Plate Loaded)
1
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Bench Press (Close Grip)
2
8-12 reps
-
3
Bent Over Row (Barbell)
3
5-10 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Shoulder Press (Plate Loaded)
1
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
3 Reps
5 Reps
-
-
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
-
3
Shoulder Press (Plate Loaded)
3 Sets
10-12 Reps
-
4
Hammer Curl
2 Sets
10-20 Reps
-
5
Standing Calf Raise
3 Sets
10-15 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
7-8 Reps
10-12 Reps
-
-
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
-
-
-
3
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
7-12 Reps
-
5
Concentration Curl
2 Sets
8-12 Reps
-
6
Incline Bench Press (Barbell)
2 Sets
10-12 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
10-12 Reps
-
-
2
Shoulder Press (Plate Loaded)
2 Sets
10-12 Reps
-
3
Squat (Barbell)
2 Sets
10-15 Reps
-
4
Bench Press (Barbell)
1 Set
10-12 Reps
-
5
Lat Pulldown
3 Sets
8-12 Reps
-
6
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
Day 4
1
Bench Press (Barbell)
1 Set
3-5 Reps
-
2
Bench Press (Close Grip)
2 Sets
8-12 Reps
-
3
Bent Over Row (Barbell)
3 Sets
5-10 Reps
-
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
5
Shoulder Press (Plate Loaded)
1 Set
8-12 Reps
-
6
Hammer Curl
2 Sets
8-12 Reps
-