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12 week programme 🍑
by James E.
3 athletes joined
Program Description
#buildabitch
Program Overview
Level
Novice
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 07, 2024 03:27
Last Edited
May 14, 2024 03:14
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Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
2
Squat (Paused)
3 Sets
5 Reps
@8
3
Glute Kickback (Cable)
3 Sets
12 Reps
@8
4
Cable Abductions
3 Sets
12 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Chin-Up (Assisted)
3 Sets
3 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8
Day 3
1
Smith Machine Reverse Lunge
3 Sets
10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
15 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
4
Hip Abductor (Machine)
3 Sets
12 Reps
@8
Day 4
1
Bench Press (Close Grip)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
Day 5
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Step-Up (Weighted)
3 Sets
10 Reps
@8
3
Single Leg Hip Thrust
3 Sets
15 Reps
@8
4
Hip Abductor (Machine)
3 Sets
10 Reps
@8
Day 1
1
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
2
Squat (Paused)
3 Sets
5 Reps
@8
3
Glute Kickback (Cable)
3 Sets
12 Reps
@8
4
Cable Abductions
3 Sets
12 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Chin-Up (Assisted)
3 Sets
3 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8
Day 3
1
Smith Machine Reverse Lunge
3 Sets
10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
15 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
4
Hip Abductor (Machine)
3 Sets
12 Reps
@8
Day 4
1
Bench Press (Close Grip)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
Day 5
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Step-Up (Weighted)
3 Sets
10 Reps
@8
3
Single Leg Hip Thrust
3 Sets
15 Reps
@8
4
Hip Abductor (Machine)
3 Sets
10 Reps
@8
Day 1
1
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
2
Squat (Paused)
3 Sets
5 Reps
@8
3
Glute Kickback (Cable)
3 Sets
12 Reps
@8
4
Cable Abductions
3 Sets
12 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Chin-Up (Assisted)
3 Sets
3 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8
Day 3
1
Smith Machine Reverse Lunge
3 Sets
10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
15 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
4
Hip Abductor (Machine)
3 Sets
12 Reps
@8
Day 4
1
Bench Press (Close Grip)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
Day 5
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Step-Up (Weighted)
3 Sets
10 Reps
@8
3
Single Leg Hip Thrust
3 Sets
15 Reps
@8
4
Hip Abductor (Machine)
3 Sets
10 Reps
@8
Day 1
1
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
2
Squat (Paused)
3 Sets
5 Reps
@8
3
Glute Kickback (Cable)
3 Sets
12 Reps
@8
4
Cable Abductions
3 Sets
12 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Chin-Up (Assisted)
3 Sets
3 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8
Day 3
1
Smith Machine Reverse Lunge
3 Sets
10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
15 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
4
Hip Abductor (Machine)
3 Sets
12 Reps
@8
Day 4
1
Bench Press (Close Grip)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
Day 5
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Step-Up (Weighted)
3 Sets
10 Reps
@8
3
Single Leg Hip Thrust
3 Sets
15 Reps
@8
4
Hip Abductor (Machine)
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
3
Hyperextension
3 Sets
30 Reps
@8
4
Glute Kickback (Cable)
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
Day 3
1
Hip Thrust (Bodyweight)
3 Sets
20 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Lying Leg Curl
3 Sets
10 Reps
@8
4
Hip Abductor (Machine)
3 Sets
20 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
@8
2
Pull-Up (Assisted)
3 Sets
5 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
Day 5
1
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
2
Single Leg Hip Thrust
3 Sets
10 Reps
@8
3
Glute Bridge (Barbell)
3 Sets
20 Reps
@8
4
Hip Abductor (Machine)
3 Sets
20 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
3
Hyperextension
3 Sets
30 Reps
@8
4
Glute Kickback (Cable)
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
Day 3
1
Hip Thrust (Bodyweight)
3 Sets
20 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Lying Leg Curl
3 Sets
10 Reps
@8
4
Hip Abductor (Machine)
3 Sets
20 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
@8
2
Pull-Up (Assisted)
3 Sets
5 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
Day 5
1
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
2
Single Leg Hip Thrust
3 Sets
10 Reps
@8
3
Glute Bridge (Barbell)
3 Sets
20 Reps
@8
4
Hip Abductor (Machine)
3 Sets
20 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
3
Hyperextension
3 Sets
30 Reps
@8
4
Glute Kickback (Cable)
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
Day 3
1
Hip Thrust (Bodyweight)
3 Sets
20 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Lying Leg Curl
3 Sets
10 Reps
@8
4
Hip Abductor (Machine)
3 Sets
20 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
@8
2
Pull-Up (Assisted)
3 Sets
5 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
Day 5
1
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
2
Single Leg Hip Thrust
3 Sets
10 Reps
@8
3
Glute Bridge (Barbell)
3 Sets
20 Reps
@8
4
Hip Abductor (Machine)
3 Sets
20 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
3
Hyperextension
3 Sets
30 Reps
@8
4
Glute Kickback (Cable)
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
Day 3
1
Hip Thrust (Bodyweight)
3 Sets
20 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Lying Leg Curl
3 Sets
10 Reps
@8
4
Hip Abductor (Machine)
3 Sets
20 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
@8
2
Pull-Up (Assisted)
3 Sets
5 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
Day 5
1
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
2
Single Leg Hip Thrust
3 Sets
10 Reps
@8
3
Glute Bridge (Barbell)
3 Sets
20 Reps
@8
4
Hip Abductor (Machine)
3 Sets
20 Reps
@8
Day 1
1
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Cable Abductions
3 Sets
12 Reps
@8
4
Smith Machine Frog Pump
3 Sets
30 Reps
@8
Day 2
1
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
2
Seated Row (Cable)
3 Sets
10 Reps
@8
3
Push Up
3 Sets
8 Reps
4
Inverted Row
3 Sets
10 Reps
5
Lying Rear Lateral Raise
3 Sets
15 Reps
@8
Day 3
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
2
Glute Kickback (Cable)
3 Sets
10 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Hip Abductor (Machine)
3 Sets
30 Reps
@8
Day 4
1
Bench Press (Paused)
3 Sets
8 Reps
@8
2
Pull-Up (Assisted)
3 Sets
5 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
Day 5
1
Hip Thrust (Barbell)
3 Sets
6 Reps
@8
2
Squat (Barbell)
3 Sets
6 Reps
@8
3
Hyperextension
3 Sets
15 Reps
@8
4
Glute Kickback (Cable)
3 Sets
20 Reps
@8
Day 1
1
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Cable Abductions
3 Sets
12 Reps
@8
4
Smith Machine Frog Pump
3 Sets
30 Reps
@8
Day 2
1
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
2
Seated Row (Cable)
3 Sets
10 Reps
@8
3
Push Up
3 Sets
8 Reps
4
Inverted Row
3 Sets
10 Reps
5
Lying Rear Lateral Raise
3 Sets
15 Reps
@8
Day 3
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
2
Glute Kickback (Cable)
3 Sets
10 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Hip Abductor (Machine)
3 Sets
30 Reps
@8
Day 4
1
Bench Press (Paused)
3 Sets
8 Reps
@8
2
Pull-Up (Assisted)
3 Sets
5 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
Day 5
1
Hip Thrust (Barbell)
3 Sets
6 Reps
@8
2
Squat (Barbell)
3 Sets
6 Reps
@8
3
Hyperextension
3 Sets
15 Reps
@8
4
Glute Kickback (Cable)
3 Sets
20 Reps
@8
Day 1
1
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Cable Abductions
3 Sets
12 Reps
@8
4
Smith Machine Frog Pump
3 Sets
30 Reps
@8
Day 2
1
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
2
Seated Row (Cable)
3 Sets
10 Reps
@8
3
Push Up
3 Sets
8 Reps
4
Inverted Row
3 Sets
10 Reps
5
Lying Rear Lateral Raise
3 Sets
15 Reps
@8
Day 3
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
2
Glute Kickback (Cable)
3 Sets
10 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Hip Abductor (Machine)
3 Sets
30 Reps
@8
Day 4
1
Bench Press (Paused)
3 Sets
8 Reps
@8
2
Pull-Up (Assisted)
3 Sets
5 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
Day 5
1
Hip Thrust (Barbell)
3 Sets
6 Reps
@8
2
Squat (Barbell)
3 Sets
6 Reps
@8
3
Hyperextension
3 Sets
15 Reps
@8
4
Glute Kickback (Cable)
3 Sets
20 Reps
@8
Day 1
1
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Cable Abductions
3 Sets
12 Reps
@8
4
Smith Machine Frog Pump
3 Sets
30 Reps
@8
Day 2
1
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
2
Seated Row (Cable)
3 Sets
10 Reps
@8
3
Push Up
3 Sets
8 Reps
4
Inverted Row
3 Sets
10 Reps
5
Lying Rear Lateral Raise
3 Sets
15 Reps
@8
Day 3
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
2
Glute Kickback (Cable)
3 Sets
10 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Hip Abductor (Machine)
3 Sets
30 Reps
@8
Day 4
1
Bench Press (Paused)
3 Sets
8 Reps
@8
2
Pull-Up (Assisted)
3 Sets
5 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
Day 5
1
Hip Thrust (Barbell)
3 Sets
6 Reps
@8
2
Squat (Barbell)
3 Sets
6 Reps
@8
3
Hyperextension
3 Sets
15 Reps
@8
4
Glute Kickback (Cable)
3 Sets
20 Reps
@8