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Bro Split
PRO

Arnold Split

Train like The Oak himself. Arnold's legendary 6-day split pairs antagonistic muscle groups together - Chest/Back, Shoulders/Arms, Legs. High volume, high intensity, legendary results.

4.8(756 reviews)
12,346 enrolled
Advanced
Frequency6 days/week
Duration8 weeks
EquipmentFull Gym
Total Workouts48

Arnold's classic split

Antagonist pairings

High volume training

Twice per week frequency

Program Details

Training StyleBro Split
DifficultyAdvanced
Weekly Sessions6 workouts
Total Duration8 weeks
Equipment RequiredFull Gym

Who Is This For?

Suitable for all fitness levels

Week 1

D1

Chest & Back

Antagonist superset training

75 min
hypertrophy
7 exercises

  1. Barbell Bench Press

    4 sets × 10 reps · Rest 90 sec

  2. Wide Grip Pull-ups

    4 sets × 10 reps · Rest 90 sec

  3. Incline Dumbbell Press

    4 sets × 10 reps · Rest 90 sec

  4. T-Bar Rows

    4 sets × 10 reps · Rest 90 sec

  5. Cable Flyes

    3 sets × 12 reps · Rest 60 sec

  6. Seated Cable Rows

    3 sets × 12 reps · Rest 60 sec

  7. Dumbbell Pullovers

    3 sets × 15 reps · Rest 60 sec

D2

Shoulders & Arms

Delts, biceps, and triceps

70 min
hypertrophy
7 exercises

  1. Overhead Press

    4 sets × 10 reps · Rest 90 sec

  2. Lateral Raises

    4 sets × 12 reps · Rest 60 sec

  3. Rear Delt Flyes

    4 sets × 12 reps · Rest 60 sec

  4. Barbell Curls

    4 sets × 10 reps · Rest 90 sec

  5. Tricep Dips

    4 sets × 10 reps · Rest 90 sec

  6. Dumbbell Curls

    3 sets × 12 reps · Rest 60 sec

  7. Tricep Pushdowns

    3 sets × 12 reps · Rest 60 sec

D3

Legs

Full leg development

75 min
hypertrophy
7 exercises

  1. Back Squat

    5 sets × 10 reps · Rest 120 sec

  2. Leg Press

    4 sets × 12 reps · Rest 90 sec

  3. Leg Extension

    4 sets × 12 reps · Rest 60 sec

  4. Leg Curls

    4 sets × 12 reps · Rest 60 sec

  5. Stiff Leg Deadlift

    4 sets × 10 reps · Rest 90 sec

  6. Standing Calf Raises

    5 sets × 15 reps · Rest 60 sec

  7. Seated Calf Raises

    4 sets × 15 reps · Rest 45 sec

D4

Chest & Back

Volume day - higher reps

70 min
hypertrophy
6 exercises

  1. Incline Barbell Press

    4 sets × 12 reps · Rest 90 sec

  2. Barbell Rows

    4 sets × 12 reps · Rest 90 sec

  3. Dumbbell Bench Press

    4 sets × 12 reps · Rest 60 sec

  4. Lat Pulldown

    4 sets × 12 reps · Rest 60 sec

  5. Cable Crossovers

    3 sets × 15 reps · Rest 45 sec

  6. Straight Arm Pulldowns

    3 sets × 15 reps · Rest 45 sec

D5

Shoulders & Arms

Pump day - isolation focus

65 min
hypertrophy
7 exercises

  1. Arnold Press

    4 sets × 12 reps · Rest 60 sec

  2. Cable Lateral Raises

    4 sets × 15 reps · Rest 45 sec

  3. Face Pulls

    3 sets × 15 reps · Rest 45 sec

  4. Preacher Curls

    4 sets × 12 reps · Rest 60 sec

  5. Overhead Tricep Extension

    4 sets × 12 reps · Rest 60 sec

  6. Concentration Curls

    3 sets × 12 reps · Rest 45 sec

  7. Tricep Kickbacks

    3 sets × 12 reps · Rest 45 sec

D6

Legs

Volume and detail work

70 min
hypertrophy
6 exercises

  1. Front Squat

    4 sets × 10 reps · Rest 90 sec

  2. Hack Squat

    4 sets × 12 reps · Rest 90 sec

  3. Walking Lunges

    3 sets × 12 each · Rest 60 sec

  4. Leg Extension

    4 sets × 15 reps · Rest 45 sec

  5. Lying Leg Curls

    4 sets × 15 reps · Rest 45 sec

  6. Standing Calf Raises

    4 sets × 20 reps · Rest 45 sec

D7

Rest Day

Rest

Week 2

D1

Chest & Back

Antagonist superset training (Progressive Week 2)

75 min
hypertrophy
7 exercises

  1. Barbell Bench Press

    4 sets × 11 reps · Rest 90 sec

  2. Wide Grip Pull-ups

    4 sets × 11 reps · Rest 90 sec

  3. Incline Dumbbell Press

    4 sets × 11 reps · Rest 90 sec

  4. T-Bar Rows

    4 sets × 11 reps · Rest 90 sec

  5. Cable Flyes

    3 sets × 13 reps · Rest 60 sec

  6. Seated Cable Rows

    3 sets × 13 reps · Rest 60 sec

  7. Dumbbell Pullovers

    3 sets × 16 reps · Rest 60 sec

D2

Shoulders & Arms

Delts, biceps, and triceps (Progressive Week 2)

70 min
hypertrophy
7 exercises

  1. Overhead Press

    4 sets × 11 reps · Rest 90 sec

  2. Lateral Raises

    4 sets × 13 reps · Rest 60 sec

  3. Rear Delt Flyes

    4 sets × 13 reps · Rest 60 sec

  4. Barbell Curls

    4 sets × 11 reps · Rest 90 sec

  5. Tricep Dips

    4 sets × 11 reps · Rest 90 sec

  6. Dumbbell Curls

    3 sets × 13 reps · Rest 60 sec

  7. Tricep Pushdowns

    3 sets × 13 reps · Rest 60 sec

D3

Legs

Full leg development (Progressive Week 2)

75 min
hypertrophy
7 exercises

  1. Back Squat

    5 sets × 11 reps · Rest 120 sec

  2. Leg Press

    4 sets × 13 reps · Rest 90 sec

  3. Leg Extension

    4 sets × 13 reps · Rest 60 sec

  4. Leg Curls

    4 sets × 13 reps · Rest 60 sec

  5. Stiff Leg Deadlift

    4 sets × 11 reps · Rest 90 sec

  6. Standing Calf Raises

    5 sets × 16 reps · Rest 60 sec

  7. Seated Calf Raises

    4 sets × 16 reps · Rest 45 sec

D4

Chest & Back

Volume day - higher reps (Progressive Week 2)

70 min
hypertrophy
6 exercises

  1. Incline Barbell Press

    4 sets × 13 reps · Rest 90 sec

  2. Barbell Rows

    4 sets × 13 reps · Rest 90 sec

  3. Dumbbell Bench Press

    4 sets × 13 reps · Rest 60 sec

  4. Lat Pulldown

    4 sets × 13 reps · Rest 60 sec

  5. Cable Crossovers

    3 sets × 16 reps · Rest 45 sec

  6. Straight Arm Pulldowns

    3 sets × 16 reps · Rest 45 sec

D5

Shoulders & Arms

Pump day - isolation focus (Progressive Week 2)

65 min
hypertrophy
7 exercises

  1. Arnold Press

    4 sets × 13 reps · Rest 60 sec

  2. Cable Lateral Raises

    4 sets × 16 reps · Rest 45 sec

  3. Face Pulls

    3 sets × 16 reps · Rest 45 sec

  4. Preacher Curls

    4 sets × 13 reps · Rest 60 sec

  5. Overhead Tricep Extension

    4 sets × 13 reps · Rest 60 sec

  6. Concentration Curls

    3 sets × 13 reps · Rest 45 sec

  7. Tricep Kickbacks

    3 sets × 13 reps · Rest 45 sec

D6

Legs

Volume and detail work (Progressive Week 2)

70 min
hypertrophy
6 exercises

  1. Front Squat

    4 sets × 11 reps · Rest 90 sec

  2. Hack Squat

    4 sets × 13 reps · Rest 90 sec

  3. Walking Lunges

    3 sets × 12 each · Rest 60 sec

  4. Leg Extension

    4 sets × 16 reps · Rest 45 sec

  5. Lying Leg Curls

    4 sets × 16 reps · Rest 45 sec

  6. Standing Calf Raises

    4 sets × 21 reps · Rest 45 sec

D7

Rest Day

Rest

Week 3

D1

Chest & Back

Antagonist superset training (Progressive Week 3)

75 min
hypertrophy
7 exercises

  1. Barbell Bench Press

    4 sets × 12 reps · Rest 90 sec

  2. Wide Grip Pull-ups

    4 sets × 12 reps · Rest 90 sec

  3. Incline Dumbbell Press

    4 sets × 12 reps · Rest 90 sec

  4. T-Bar Rows

    4 sets × 12 reps · Rest 90 sec

  5. Cable Flyes

    3 sets × 14 reps · Rest 60 sec

  6. Seated Cable Rows

    3 sets × 14 reps · Rest 60 sec

  7. Dumbbell Pullovers

    3 sets × 17 reps · Rest 60 sec

D2

Shoulders & Arms

Delts, biceps, and triceps (Progressive Week 3)

70 min
hypertrophy
7 exercises

  1. Overhead Press

    4 sets × 12 reps · Rest 90 sec

  2. Lateral Raises

    4 sets × 14 reps · Rest 60 sec

  3. Rear Delt Flyes

    4 sets × 14 reps · Rest 60 sec

  4. Barbell Curls

    4 sets × 12 reps · Rest 90 sec

  5. Tricep Dips

    4 sets × 12 reps · Rest 90 sec

  6. Dumbbell Curls

    3 sets × 14 reps · Rest 60 sec

  7. Tricep Pushdowns

    3 sets × 14 reps · Rest 60 sec

D3

Legs

Full leg development (Progressive Week 3)

75 min
hypertrophy
7 exercises

  1. Back Squat

    5 sets × 12 reps · Rest 120 sec

  2. Leg Press

    4 sets × 14 reps · Rest 90 sec

  3. Leg Extension

    4 sets × 14 reps · Rest 60 sec

  4. Leg Curls

    4 sets × 14 reps · Rest 60 sec

  5. Stiff Leg Deadlift

    4 sets × 12 reps · Rest 90 sec

  6. Standing Calf Raises

    5 sets × 17 reps · Rest 60 sec

  7. Seated Calf Raises

    4 sets × 17 reps · Rest 45 sec

D4

Chest & Back

Volume day - higher reps (Progressive Week 3)

70 min
hypertrophy
6 exercises

  1. Incline Barbell Press

    4 sets × 14 reps · Rest 90 sec

  2. Barbell Rows

    4 sets × 14 reps · Rest 90 sec

  3. Dumbbell Bench Press

    4 sets × 14 reps · Rest 60 sec

  4. Lat Pulldown

    4 sets × 14 reps · Rest 60 sec

  5. Cable Crossovers

    3 sets × 17 reps · Rest 45 sec

  6. Straight Arm Pulldowns

    3 sets × 17 reps · Rest 45 sec

D5

Shoulders & Arms

Pump day - isolation focus (Progressive Week 3)

65 min
hypertrophy
7 exercises

  1. Arnold Press

    4 sets × 14 reps · Rest 60 sec

  2. Cable Lateral Raises

    4 sets × 17 reps · Rest 45 sec

  3. Face Pulls

    3 sets × 17 reps · Rest 45 sec

  4. Preacher Curls

    4 sets × 14 reps · Rest 60 sec

  5. Overhead Tricep Extension

    4 sets × 14 reps · Rest 60 sec

  6. Concentration Curls

    3 sets × 14 reps · Rest 45 sec

  7. Tricep Kickbacks

    3 sets × 14 reps · Rest 45 sec

D6

Legs

Volume and detail work (Progressive Week 3)

70 min
hypertrophy
6 exercises

  1. Front Squat

    4 sets × 12 reps · Rest 90 sec

  2. Hack Squat

    4 sets × 14 reps · Rest 90 sec

  3. Walking Lunges

    3 sets × 12 each · Rest 60 sec

  4. Leg Extension

    4 sets × 17 reps · Rest 45 sec

  5. Lying Leg Curls

    4 sets × 17 reps · Rest 45 sec

  6. Standing Calf Raises

    4 sets × 22 reps · Rest 45 sec

D7

Rest Day

Rest

Week 4

D1

Chest & Back

Antagonist superset training (Progressive Week 4)

75 min
hypertrophy
7 exercises

  1. Barbell Bench Press

    4 sets × 12 reps · Rest 90 sec

  2. Wide Grip Pull-ups

    4 sets × 12 reps · Rest 90 sec

  3. Incline Dumbbell Press

    4 sets × 12 reps · Rest 90 sec

  4. T-Bar Rows

    4 sets × 12 reps · Rest 90 sec

  5. Cable Flyes

    3 sets × 14 reps · Rest 60 sec

  6. Seated Cable Rows

    3 sets × 14 reps · Rest 60 sec

  7. Dumbbell Pullovers

    3 sets × 17 reps · Rest 60 sec

D2

Shoulders & Arms

Delts, biceps, and triceps (Progressive Week 4)

70 min
hypertrophy
7 exercises

  1. Overhead Press

    4 sets × 12 reps · Rest 90 sec

  2. Lateral Raises

    4 sets × 14 reps · Rest 60 sec

  3. Rear Delt Flyes

    4 sets × 14 reps · Rest 60 sec

  4. Barbell Curls

    4 sets × 12 reps · Rest 90 sec

  5. Tricep Dips

    4 sets × 12 reps · Rest 90 sec

  6. Dumbbell Curls

    3 sets × 14 reps · Rest 60 sec

  7. Tricep Pushdowns

    3 sets × 14 reps · Rest 60 sec

D3

Legs

Full leg development (Progressive Week 4)

75 min
hypertrophy
7 exercises

  1. Back Squat

    5 sets × 12 reps · Rest 120 sec

  2. Leg Press

    4 sets × 14 reps · Rest 90 sec

  3. Leg Extension

    4 sets × 14 reps · Rest 60 sec

  4. Leg Curls

    4 sets × 14 reps · Rest 60 sec

  5. Stiff Leg Deadlift

    4 sets × 12 reps · Rest 90 sec

  6. Standing Calf Raises

    5 sets × 17 reps · Rest 60 sec

  7. Seated Calf Raises

    4 sets × 17 reps · Rest 45 sec

D4

Chest & Back

Volume day - higher reps (Progressive Week 4)

70 min
hypertrophy
6 exercises

  1. Incline Barbell Press

    4 sets × 14 reps · Rest 90 sec

  2. Barbell Rows

    4 sets × 14 reps · Rest 90 sec

  3. Dumbbell Bench Press

    4 sets × 14 reps · Rest 60 sec

  4. Lat Pulldown

    4 sets × 14 reps · Rest 60 sec

  5. Cable Crossovers

    3 sets × 17 reps · Rest 45 sec

  6. Straight Arm Pulldowns

    3 sets × 17 reps · Rest 45 sec

D5

Shoulders & Arms

Pump day - isolation focus (Progressive Week 4)

65 min
hypertrophy
7 exercises

  1. Arnold Press

    4 sets × 14 reps · Rest 60 sec

  2. Cable Lateral Raises

    4 sets × 17 reps · Rest 45 sec

  3. Face Pulls

    3 sets × 17 reps · Rest 45 sec

  4. Preacher Curls

    4 sets × 14 reps · Rest 60 sec

  5. Overhead Tricep Extension

    4 sets × 14 reps · Rest 60 sec

  6. Concentration Curls

    3 sets × 14 reps · Rest 45 sec

  7. Tricep Kickbacks

    3 sets × 14 reps · Rest 45 sec

D6

Legs

Volume and detail work (Progressive Week 4)

70 min
hypertrophy
6 exercises

  1. Front Squat

    4 sets × 12 reps · Rest 90 sec

  2. Hack Squat

    4 sets × 14 reps · Rest 90 sec

  3. Walking Lunges

    3 sets × 12 each · Rest 60 sec

  4. Leg Extension

    4 sets × 17 reps · Rest 45 sec

  5. Lying Leg Curls

    4 sets × 17 reps · Rest 45 sec

  6. Standing Calf Raises

    4 sets × 22 reps · Rest 45 sec

D7

Rest Day

Rest

Week 5

D1

Chest & Back

Antagonist superset training (Deload Week - Focus on form)

75 min
hypertrophy
Deload
7 exercises

  1. Barbell Bench Press

    4 sets × 6 reps · Rest 90 sec

  2. Wide Grip Pull-ups

    4 sets × 6 reps · Rest 90 sec

  3. Incline Dumbbell Press

    4 sets × 6 reps · Rest 90 sec

  4. T-Bar Rows

    4 sets × 6 reps · Rest 90 sec

  5. Cable Flyes

    3 sets × 7 reps · Rest 60 sec

  6. Seated Cable Rows

    3 sets × 7 reps · Rest 60 sec

  7. Dumbbell Pullovers

    3 sets × 9 reps · Rest 60 sec

D2

Shoulders & Arms

Delts, biceps, and triceps (Deload Week - Focus on form)

70 min
hypertrophy
Deload
7 exercises

  1. Overhead Press

    4 sets × 6 reps · Rest 90 sec

  2. Lateral Raises

    4 sets × 7 reps · Rest 60 sec

  3. Rear Delt Flyes

    4 sets × 7 reps · Rest 60 sec

  4. Barbell Curls

    4 sets × 6 reps · Rest 90 sec

  5. Tricep Dips

    4 sets × 6 reps · Rest 90 sec

  6. Dumbbell Curls

    3 sets × 7 reps · Rest 60 sec

  7. Tricep Pushdowns

    3 sets × 7 reps · Rest 60 sec

D3

Legs

Full leg development (Deload Week - Focus on form)

75 min
hypertrophy
Deload
7 exercises

  1. Back Squat

    5 sets × 6 reps · Rest 120 sec

  2. Leg Press

    4 sets × 7 reps · Rest 90 sec

  3. Leg Extension

    4 sets × 7 reps · Rest 60 sec

  4. Leg Curls

    4 sets × 7 reps · Rest 60 sec

  5. Stiff Leg Deadlift

    4 sets × 6 reps · Rest 90 sec

  6. Standing Calf Raises

    5 sets × 9 reps · Rest 60 sec

  7. Seated Calf Raises

    4 sets × 9 reps · Rest 45 sec

D4

Chest & Back

Volume day - higher reps (Deload Week - Focus on form)

70 min
hypertrophy
Deload
6 exercises

  1. Incline Barbell Press

    4 sets × 7 reps · Rest 90 sec

  2. Barbell Rows

    4 sets × 7 reps · Rest 90 sec

  3. Dumbbell Bench Press

    4 sets × 7 reps · Rest 60 sec

  4. Lat Pulldown

    4 sets × 7 reps · Rest 60 sec

  5. Cable Crossovers

    3 sets × 9 reps · Rest 45 sec

  6. Straight Arm Pulldowns

    3 sets × 9 reps · Rest 45 sec

D5

Shoulders & Arms

Pump day - isolation focus (Deload Week - Focus on form)

65 min
hypertrophy
Deload
7 exercises

  1. Arnold Press

    4 sets × 7 reps · Rest 60 sec

  2. Cable Lateral Raises

    4 sets × 9 reps · Rest 45 sec

  3. Face Pulls

    3 sets × 9 reps · Rest 45 sec

  4. Preacher Curls

    4 sets × 7 reps · Rest 60 sec

  5. Overhead Tricep Extension

    4 sets × 7 reps · Rest 60 sec

  6. Concentration Curls

    3 sets × 7 reps · Rest 45 sec

  7. Tricep Kickbacks

    3 sets × 7 reps · Rest 45 sec

D6

Legs

Volume and detail work (Deload Week - Focus on form)

70 min
hypertrophy
Deload
6 exercises

  1. Front Squat

    4 sets × 6 reps · Rest 90 sec

  2. Hack Squat

    4 sets × 7 reps · Rest 90 sec

  3. Walking Lunges

    3 sets × 12 each · Rest 60 sec

  4. Leg Extension

    4 sets × 9 reps · Rest 45 sec

  5. Lying Leg Curls

    4 sets × 9 reps · Rest 45 sec

  6. Standing Calf Raises

    4 sets × 12 reps · Rest 45 sec

D7

Rest Day

Rest

Week 6

D1

Chest & Back

Antagonist superset training (Intensification Phase - Week 1/3)

75 min
hypertrophy
7 exercises

  1. Barbell Bench Press

    4 sets × 9 reps · Rest 90 sec

  2. Wide Grip Pull-ups

    4 sets × 9 reps · Rest 90 sec

  3. Incline Dumbbell Press

    4 sets × 9 reps · Rest 90 sec

  4. T-Bar Rows

    4 sets × 9 reps · Rest 90 sec

  5. Cable Flyes

    3 sets × 11 reps · Rest 60 sec

  6. Seated Cable Rows

    3 sets × 11 reps · Rest 60 sec

  7. Dumbbell Pullovers

    3 sets × 14 reps · Rest 60 sec

D2

Shoulders & Arms

Delts, biceps, and triceps (Intensification Phase - Week 1/3)

70 min
hypertrophy
7 exercises

  1. Overhead Press

    4 sets × 9 reps · Rest 90 sec

  2. Lateral Raises

    4 sets × 11 reps · Rest 60 sec

  3. Rear Delt Flyes

    4 sets × 11 reps · Rest 60 sec

  4. Barbell Curls

    4 sets × 9 reps · Rest 90 sec

  5. Tricep Dips

    4 sets × 9 reps · Rest 90 sec

  6. Dumbbell Curls

    3 sets × 11 reps · Rest 60 sec

  7. Tricep Pushdowns

    3 sets × 11 reps · Rest 60 sec

D3

Legs

Full leg development (Intensification Phase - Week 1/3)

75 min
hypertrophy
7 exercises

  1. Back Squat

    5 sets × 9 reps · Rest 120 sec

  2. Leg Press

    4 sets × 11 reps · Rest 90 sec

  3. Leg Extension

    4 sets × 11 reps · Rest 60 sec

  4. Leg Curls

    4 sets × 11 reps · Rest 60 sec

  5. Stiff Leg Deadlift

    4 sets × 9 reps · Rest 90 sec

  6. Standing Calf Raises

    5 sets × 14 reps · Rest 60 sec

  7. Seated Calf Raises

    4 sets × 14 reps · Rest 45 sec

D4

Chest & Back

Volume day - higher reps (Intensification Phase - Week 1/3)

70 min
hypertrophy
6 exercises

  1. Incline Barbell Press

    4 sets × 11 reps · Rest 90 sec

  2. Barbell Rows

    4 sets × 11 reps · Rest 90 sec

  3. Dumbbell Bench Press

    4 sets × 11 reps · Rest 60 sec

  4. Lat Pulldown

    4 sets × 11 reps · Rest 60 sec

  5. Cable Crossovers

    3 sets × 14 reps · Rest 45 sec

  6. Straight Arm Pulldowns

    3 sets × 14 reps · Rest 45 sec

D5

Shoulders & Arms

Pump day - isolation focus (Intensification Phase - Week 1/3)

65 min
hypertrophy
7 exercises

  1. Arnold Press

    4 sets × 11 reps · Rest 60 sec

  2. Cable Lateral Raises

    4 sets × 14 reps · Rest 45 sec

  3. Face Pulls

    3 sets × 14 reps · Rest 45 sec

  4. Preacher Curls

    4 sets × 11 reps · Rest 60 sec

  5. Overhead Tricep Extension

    4 sets × 11 reps · Rest 60 sec

  6. Concentration Curls

    3 sets × 11 reps · Rest 45 sec

  7. Tricep Kickbacks

    3 sets × 11 reps · Rest 45 sec

D6

Legs

Volume and detail work (Intensification Phase - Week 1/3)

70 min
hypertrophy
6 exercises

  1. Front Squat

    4 sets × 9 reps · Rest 90 sec

  2. Hack Squat

    4 sets × 11 reps · Rest 90 sec

  3. Walking Lunges

    3 sets × 12 each · Rest 60 sec

  4. Leg Extension

    4 sets × 14 reps · Rest 45 sec

  5. Lying Leg Curls

    4 sets × 14 reps · Rest 45 sec

  6. Standing Calf Raises

    4 sets × 19 reps · Rest 45 sec

D7

Rest Day

Rest

Week 7

D1

Chest & Back

Antagonist superset training (Intensification Phase - Week 2/3)

75 min
hypertrophy
7 exercises

  1. Barbell Bench Press

    4 sets × 8 reps · Rest 90 sec

  2. Wide Grip Pull-ups

    4 sets × 8 reps · Rest 90 sec

  3. Incline Dumbbell Press

    4 sets × 8 reps · Rest 90 sec

  4. T-Bar Rows

    4 sets × 8 reps · Rest 90 sec

  5. Cable Flyes

    3 sets × 10 reps · Rest 60 sec

  6. Seated Cable Rows

    3 sets × 10 reps · Rest 60 sec

  7. Dumbbell Pullovers

    3 sets × 13 reps · Rest 60 sec

D2

Shoulders & Arms

Delts, biceps, and triceps (Intensification Phase - Week 2/3)

70 min
hypertrophy
7 exercises

  1. Overhead Press

    4 sets × 8 reps · Rest 90 sec

  2. Lateral Raises

    4 sets × 10 reps · Rest 60 sec

  3. Rear Delt Flyes

    4 sets × 10 reps · Rest 60 sec

  4. Barbell Curls

    4 sets × 8 reps · Rest 90 sec

  5. Tricep Dips

    4 sets × 8 reps · Rest 90 sec

  6. Dumbbell Curls

    3 sets × 10 reps · Rest 60 sec

  7. Tricep Pushdowns

    3 sets × 10 reps · Rest 60 sec

D3

Legs

Full leg development (Intensification Phase - Week 2/3)

75 min
hypertrophy
7 exercises

  1. Back Squat

    5 sets × 8 reps · Rest 120 sec

  2. Leg Press

    4 sets × 10 reps · Rest 90 sec

  3. Leg Extension

    4 sets × 10 reps · Rest 60 sec

  4. Leg Curls

    4 sets × 10 reps · Rest 60 sec

  5. Stiff Leg Deadlift

    4 sets × 8 reps · Rest 90 sec

  6. Standing Calf Raises

    5 sets × 13 reps · Rest 60 sec

  7. Seated Calf Raises

    4 sets × 13 reps · Rest 45 sec

D4

Chest & Back

Volume day - higher reps (Intensification Phase - Week 2/3)

70 min
hypertrophy
6 exercises

  1. Incline Barbell Press

    4 sets × 10 reps · Rest 90 sec

  2. Barbell Rows

    4 sets × 10 reps · Rest 90 sec

  3. Dumbbell Bench Press

    4 sets × 10 reps · Rest 60 sec

  4. Lat Pulldown

    4 sets × 10 reps · Rest 60 sec

  5. Cable Crossovers

    3 sets × 13 reps · Rest 45 sec

  6. Straight Arm Pulldowns

    3 sets × 13 reps · Rest 45 sec

D5

Shoulders & Arms

Pump day - isolation focus (Intensification Phase - Week 2/3)

65 min
hypertrophy
7 exercises

  1. Arnold Press

    4 sets × 10 reps · Rest 60 sec

  2. Cable Lateral Raises

    4 sets × 13 reps · Rest 45 sec

  3. Face Pulls

    3 sets × 13 reps · Rest 45 sec

  4. Preacher Curls

    4 sets × 10 reps · Rest 60 sec

  5. Overhead Tricep Extension

    4 sets × 10 reps · Rest 60 sec

  6. Concentration Curls

    3 sets × 10 reps · Rest 45 sec

  7. Tricep Kickbacks

    3 sets × 10 reps · Rest 45 sec

D6

Legs

Volume and detail work (Intensification Phase - Week 2/3)

70 min
hypertrophy
6 exercises

  1. Front Squat

    4 sets × 8 reps · Rest 90 sec

  2. Hack Squat

    4 sets × 10 reps · Rest 90 sec

  3. Walking Lunges

    3 sets × 12 each · Rest 60 sec

  4. Leg Extension

    4 sets × 13 reps · Rest 45 sec

  5. Lying Leg Curls

    4 sets × 13 reps · Rest 45 sec

  6. Standing Calf Raises

    4 sets × 18 reps · Rest 45 sec

D7

Rest Day

Rest

Week 8

D1

Chest & Back

Antagonist superset training (Intensification Phase - Week 3/3)

75 min
hypertrophy
7 exercises

  1. Barbell Bench Press

    4 sets × 7 reps · Rest 90 sec

  2. Wide Grip Pull-ups

    4 sets × 7 reps · Rest 90 sec

  3. Incline Dumbbell Press

    4 sets × 7 reps · Rest 90 sec

  4. T-Bar Rows

    4 sets × 7 reps · Rest 90 sec

  5. Cable Flyes

    3 sets × 9 reps · Rest 60 sec

  6. Seated Cable Rows

    3 sets × 9 reps · Rest 60 sec

  7. Dumbbell Pullovers

    3 sets × 12 reps · Rest 60 sec

D2

Shoulders & Arms

Delts, biceps, and triceps (Intensification Phase - Week 3/3)

70 min
hypertrophy
7 exercises

  1. Overhead Press

    4 sets × 7 reps · Rest 90 sec

  2. Lateral Raises

    4 sets × 9 reps · Rest 60 sec

  3. Rear Delt Flyes

    4 sets × 9 reps · Rest 60 sec

  4. Barbell Curls

    4 sets × 7 reps · Rest 90 sec

  5. Tricep Dips

    4 sets × 7 reps · Rest 90 sec

  6. Dumbbell Curls

    3 sets × 9 reps · Rest 60 sec

  7. Tricep Pushdowns

    3 sets × 9 reps · Rest 60 sec

D3

Legs

Full leg development (Intensification Phase - Week 3/3)

75 min
hypertrophy
7 exercises

  1. Back Squat

    5 sets × 7 reps · Rest 120 sec

  2. Leg Press

    4 sets × 9 reps · Rest 90 sec

  3. Leg Extension

    4 sets × 9 reps · Rest 60 sec

  4. Leg Curls

    4 sets × 9 reps · Rest 60 sec

  5. Stiff Leg Deadlift

    4 sets × 7 reps · Rest 90 sec

  6. Standing Calf Raises

    5 sets × 12 reps · Rest 60 sec

  7. Seated Calf Raises

    4 sets × 12 reps · Rest 45 sec

D4

Chest & Back

Volume day - higher reps (Intensification Phase - Week 3/3)

70 min
hypertrophy
6 exercises

  1. Incline Barbell Press

    4 sets × 9 reps · Rest 90 sec

  2. Barbell Rows

    4 sets × 9 reps · Rest 90 sec

  3. Dumbbell Bench Press

    4 sets × 9 reps · Rest 60 sec

  4. Lat Pulldown

    4 sets × 9 reps · Rest 60 sec

  5. Cable Crossovers

    3 sets × 12 reps · Rest 45 sec

  6. Straight Arm Pulldowns

    3 sets × 12 reps · Rest 45 sec

D5

Shoulders & Arms

Pump day - isolation focus (Intensification Phase - Week 3/3)

65 min
hypertrophy
7 exercises

  1. Arnold Press

    4 sets × 9 reps · Rest 60 sec

  2. Cable Lateral Raises

    4 sets × 12 reps · Rest 45 sec

  3. Face Pulls

    3 sets × 12 reps · Rest 45 sec

  4. Preacher Curls

    4 sets × 9 reps · Rest 60 sec

  5. Overhead Tricep Extension

    4 sets × 9 reps · Rest 60 sec

  6. Concentration Curls

    3 sets × 9 reps · Rest 45 sec

  7. Tricep Kickbacks

    3 sets × 9 reps · Rest 45 sec

D6

Legs

Volume and detail work (Intensification Phase - Week 3/3)

70 min
hypertrophy
6 exercises

  1. Front Squat

    4 sets × 7 reps · Rest 90 sec

  2. Hack Squat

    4 sets × 9 reps · Rest 90 sec

  3. Walking Lunges

    3 sets × 12 each · Rest 60 sec

  4. Leg Extension

    4 sets × 12 reps · Rest 45 sec

  5. Lying Leg Curls

    4 sets × 12 reps · Rest 45 sec

  6. Standing Calf Raises

    4 sets × 17 reps · Rest 45 sec

D7

Rest Day

Rest

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