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Yeyo split

by Leo M.
1 athletes joined

Program Description

Bigger

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 29, 2024 11:28
  • Last Edited
    May 07, 2024 02:25
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Push Up
6
2
Incline Bench Press (Dumbbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Incline Bench Press (Dumbbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Incline Bench Press (Dumbbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Incline Bench Press (Dumbbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Incline Bench Press (Dumbbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Incline Bench Press (Dumbbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Incline Bench Press (Dumbbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Incline Bench Press (Dumbbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Incline Bench Press (Dumbbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Incline Bench Press (Dumbbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Incline Bench Press (Dumbbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Incline Bench Press (Dumbbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Skull Crusher
3
3
Single Arm Tricep Extension (Cable)
3
4
Tricep Extension (Machine)
3
5
Bicep Curl (EZ Bar)
3
6
Incline Curl (Dumbbell)
3
7
Hammer Curl
3
8
Wrist Curls
3
9
Reverse Wrist Curl (Dumbbell)
3
10
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Skull Crusher
3
3
Single Arm Tricep Extension (Cable)
3
4
Tricep Extension (Machine)
3
5
Bicep Curl (EZ Bar)
3
6
Incline Curl (Dumbbell)
3
7
Hammer Curl
3
8
Wrist Curls
3
9
Reverse Wrist Curl (Dumbbell)
3
10
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Skull Crusher
3
3
Single Arm Tricep Extension (Cable)
3
4
Tricep Extension (Machine)
3
5
Bicep Curl (EZ Bar)
3
6
Incline Curl (Dumbbell)
3
7
Hammer Curl
3
8
Wrist Curls
3
9
Reverse Wrist Curl (Dumbbell)
3
10
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Skull Crusher
3
3
Single Arm Tricep Extension (Cable)
3
4
Tricep Extension (Machine)
3
5
Bicep Curl (EZ Bar)
3
6
Incline Curl (Dumbbell)
3
7
Hammer Curl
3
8
Wrist Curls
3
9
Reverse Wrist Curl (Dumbbell)
3
10
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Skull Crusher
3
3
Single Arm Tricep Extension (Cable)
3
4
Tricep Extension (Machine)
3
5
Bicep Curl (EZ Bar)
3
6
Incline Curl (Dumbbell)
3
7
Hammer Curl
3
8
Wrist Curls
3
9
Reverse Wrist Curl (Dumbbell)
3
10
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Skull Crusher
3
3
Single Arm Tricep Extension (Cable)
3
4
Tricep Extension (Machine)
3
5
Bicep Curl (EZ Bar)
3
6
Incline Curl (Dumbbell)
3
7
Hammer Curl
3
8
Wrist Curls
3
9
Reverse Wrist Curl (Dumbbell)
3
10
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Skull Crusher
3
3
Single Arm Tricep Extension (Cable)
3
4
Tricep Extension (Machine)
3
5
Bicep Curl (EZ Bar)
3
6
Incline Curl (Dumbbell)
3
7
Hammer Curl
3
8
Wrist Curls
3
9
Reverse Wrist Curl (Dumbbell)
3
10
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Skull Crusher
3
3
Single Arm Tricep Extension (Cable)
3
4
Tricep Extension (Machine)
3
5
Bicep Curl (EZ Bar)
3
6
Incline Curl (Dumbbell)
3
7
Hammer Curl
3
8
Wrist Curls
3
9
Reverse Wrist Curl (Dumbbell)
3
10
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Skull Crusher
3
3
Single Arm Tricep Extension (Cable)
3
4
Tricep Extension (Machine)
3
5
Bicep Curl (EZ Bar)
3
6
Incline Curl (Dumbbell)
3
7
Hammer Curl
3
8
Wrist Curls
3
9
Reverse Wrist Curl (Dumbbell)
3
10
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Skull Crusher
3
3
Single Arm Tricep Extension (Cable)
3
4
Tricep Extension (Machine)
3
5
Bicep Curl (EZ Bar)
3
6
Incline Curl (Dumbbell)
3
7
Hammer Curl
3
8
Wrist Curls
3
9
Reverse Wrist Curl (Dumbbell)
3
10
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Skull Crusher
3
3
Single Arm Tricep Extension (Cable)
3
4
Tricep Extension (Machine)
3
5
Bicep Curl (EZ Bar)
3
6
Incline Curl (Dumbbell)
3
7
Hammer Curl
3
8
Wrist Curls
3
9
Reverse Wrist Curl (Dumbbell)
3
10
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
2
Skull Crusher
3
3
Single Arm Tricep Extension (Cable)
3
4
Tricep Extension (Machine)
3
5
Bicep Curl (EZ Bar)
3
6
Incline Curl (Dumbbell)
3
7
Hammer Curl
3
8
Wrist Curls
3
9
Reverse Wrist Curl (Dumbbell)
3
10
Wrist Curls
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Front Raise
3
3
Seated Overhead Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lateral Raise (Cable)
3
6
Lateral Raise (Machine)
3
7
Rear Delt Fly (Dumbbell)
3
8
Rear Delt Fly (Machine)
3
9
Rear Delt Row
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Front Raise
3
3
Seated Overhead Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lateral Raise (Cable)
3
6
Lateral Raise (Machine)
3
7
Rear Delt Fly (Dumbbell)
3
8
Rear Delt Fly (Machine)
3
9
Rear Delt Row
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Front Raise
3
3
Seated Overhead Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lateral Raise (Cable)
3
6
Lateral Raise (Machine)
3
7
Rear Delt Fly (Dumbbell)
3
8
Rear Delt Fly (Machine)
3
9
Rear Delt Row
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Front Raise
3
3
Seated Overhead Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lateral Raise (Cable)
3
6
Lateral Raise (Machine)
3
7
Rear Delt Fly (Dumbbell)
3
8
Rear Delt Fly (Machine)
3
9
Rear Delt Row
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Front Raise
3
3
Seated Overhead Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lateral Raise (Cable)
3
6
Lateral Raise (Machine)
3
7
Rear Delt Fly (Dumbbell)
3
8
Rear Delt Fly (Machine)
3
9
Rear Delt Row
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Front Raise
3
3
Seated Overhead Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lateral Raise (Cable)
3
6
Lateral Raise (Machine)
3
7
Rear Delt Fly (Dumbbell)
3
8
Rear Delt Fly (Machine)
3
9
Rear Delt Row
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Front Raise
3
3
Seated Overhead Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lateral Raise (Cable)
3
6
Lateral Raise (Machine)
3
7
Rear Delt Fly (Dumbbell)
3
8
Rear Delt Fly (Machine)
3
9
Rear Delt Row
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Front Raise
3
3
Seated Overhead Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lateral Raise (Cable)
3
6
Lateral Raise (Machine)
3
7
Rear Delt Fly (Dumbbell)
3
8
Rear Delt Fly (Machine)
3
9
Rear Delt Row
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Front Raise
3
3
Seated Overhead Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lateral Raise (Cable)
3
6
Lateral Raise (Machine)
3
7
Rear Delt Fly (Dumbbell)
3
8
Rear Delt Fly (Machine)
3
9
Rear Delt Row
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Front Raise
3
3
Seated Overhead Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lateral Raise (Cable)
3
6
Lateral Raise (Machine)
3
7
Rear Delt Fly (Dumbbell)
3
8
Rear Delt Fly (Machine)
3
9
Rear Delt Row
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Front Raise
3
3
Seated Overhead Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lateral Raise (Cable)
3
6
Lateral Raise (Machine)
3
7
Rear Delt Fly (Dumbbell)
3
8
Rear Delt Fly (Machine)
3
9
Rear Delt Row
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Front Raise
3
3
Seated Overhead Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
Lateral Raise (Cable)
3
6
Lateral Raise (Machine)
3
7
Rear Delt Fly (Dumbbell)
3
8
Rear Delt Fly (Machine)
3
9
Rear Delt Row
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Standing Calf Raise
3
3
Single Leg Press
3
4
Leg Curl
3
5
Leg Extension
6
6
Hanging Leg Raise
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Standing Calf Raise
3
3
Single Leg Press
3
4
Leg Curl
3
5
Leg Extension
6
6
Hanging Leg Raise
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Standing Calf Raise
3
3
Single Leg Press
3
4
Leg Curl
3
5
Leg Extension
6
6
Hanging Leg Raise
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Standing Calf Raise
3
3
Single Leg Press
3
4
Leg Curl
3
5
Leg Extension
6
6
Hanging Leg Raise
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Standing Calf Raise
3
3
Single Leg Press
3
4
Leg Curl
3
5
Leg Extension
6
6
Hanging Leg Raise
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Standing Calf Raise
3
3
Single Leg Press
3
4
Leg Curl
3
5
Leg Extension
6
6
Hanging Leg Raise
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Standing Calf Raise
3
3
Single Leg Press
3
4
Leg Curl
3
5
Leg Extension
6
6
Hanging Leg Raise
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Standing Calf Raise
3
3
Single Leg Press
3
4
Leg Curl
3
5
Leg Extension
6
6
Hanging Leg Raise
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Standing Calf Raise
3
3
Single Leg Press
3
4
Leg Curl
3
5
Leg Extension
6
6
Hanging Leg Raise
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Standing Calf Raise
3
3
Single Leg Press
3
4
Leg Curl
3
5
Leg Extension
6
6
Hanging Leg Raise
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Standing Calf Raise
3
3
Single Leg Press
3
4
Leg Curl
3
5
Leg Extension
6
6
Hanging Leg Raise
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
Standing Calf Raise
3
3
Single Leg Press
3
4
Leg Curl
3
5
Leg Extension
6
6
Hanging Leg Raise
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Bench Press (Barbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Bench Press (Barbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Bench Press (Barbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Bench Press (Barbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Bench Press (Barbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Bench Press (Barbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Bench Press (Barbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Bench Press (Barbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Bench Press (Barbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Bench Press (Barbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Bench Press (Barbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
6
2
Bench Press (Barbell)
3
3
Chest Fly (Cable)
3
4
Chest Fly (Machine)
3
5
Pull-Up (Bodyweight)
6
6
Standing Pullover (Cable)
3
7
Single Arm High Row (Cable)
3
8
Shrug (Dumbbell)
3
9
Power Shrug
3
10
Chest Supported Row (Machine)
3
Week 1
1 / 12 Weeks
Day 1
1
Push Up
6 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Machine)
3 Sets
5
Pull-Up (Bodyweight)
6 Sets
6
Standing Pullover (Cable)
3 Sets
7
Single Arm High Row (Cable)
3 Sets
8
Shrug (Dumbbell)
3 Sets
9
Power Shrug
3 Sets
10
Chest Supported Row (Machine)
3 Sets
Day 2
1
Dip (Bodyweight)
3 Sets
2
Skull Crusher
3 Sets
3
Single Arm Tricep Extension (Cable)
3 Sets
4
Tricep Extension (Machine)
3 Sets
5
Bicep Curl (EZ Bar)
3 Sets
6
Incline Curl (Dumbbell)
3 Sets
7
Hammer Curl
3 Sets
8
Wrist Curls
3 Sets
9
Reverse Wrist Curl (Dumbbell)
3 Sets
10
Wrist Curls
3 Sets
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Front Raise
3 Sets
3
Seated Overhead Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Lateral Raise (Machine)
3 Sets
7
Rear Delt Fly (Dumbbell)
3 Sets
8
Rear Delt Fly (Machine)
3 Sets
9
Rear Delt Row
3 Sets
Day 4
1
Leg Press (45 Degrees)
3 Sets
2
Standing Calf Raise
3 Sets
3
Single Leg Press
3 Sets
4
Leg Curl
3 Sets
5
Leg Extension
6 Sets
6
Hanging Leg Raise
3 Sets
Day 5
1
Push Up
6 Sets
2
Bench Press (Barbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Machine)
3 Sets
5
Pull-Up (Bodyweight)
6 Sets
6
Standing Pullover (Cable)
3 Sets
7
Single Arm High Row (Cable)
3 Sets
8
Shrug (Dumbbell)
3 Sets
9
Power Shrug
3 Sets
10
Chest Supported Row (Machine)
3 Sets