Program Description
Grow your entire body with an emphasis on arms.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedJun 16, 2024 08:35
- Last EditedSep 01, 2024 07:08
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
Hack Squat
1
2
Hack Calf Raise
5
3
Leg Extension
5
4
Decline Situp (Weighted)
4
5
Neck Lateral Extension
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Hack Calf Raise
5
3
Leg Extension
5
4
Decline Situp (Weighted)
4
5
Neck Lateral Extension
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Hack Calf Raise
5
3
Leg Extension
5
4
Decline Situp (Weighted)
4
5
Neck Lateral Extension
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Hack Calf Raise
5
3
Leg Extension
5
4
Decline Situp (Weighted)
4
5
Neck Lateral Extension
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Hack Calf Raise
5
3
Leg Extension
5
4
Decline Situp (Weighted)
4
5
Neck Lateral Extension
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Hack Calf Raise
5
3
Leg Extension
5
4
Decline Situp (Weighted)
4
5
Neck Lateral Extension
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Hack Calf Raise
5
3
Leg Extension
5
4
Decline Situp (Weighted)
4
5
Neck Lateral Extension
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Hack Calf Raise
5
3
Leg Extension
5
4
Decline Situp (Weighted)
4
5
Neck Lateral Extension
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Hack Calf Raise
5
3
Leg Extension
5
4
Decline Situp (Weighted)
4
5
Neck Lateral Extension
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Hack Calf Raise
5
3
Leg Extension
5
4
Decline Situp (Weighted)
4
5
Neck Lateral Extension
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Hack Calf Raise
5
3
Leg Extension
5
4
Decline Situp (Weighted)
4
5
Neck Lateral Extension
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Hack Calf Raise
5
3
Leg Extension
5
4
Decline Situp (Weighted)
4
5
Neck Lateral Extension
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine shoulder press
4
2
Lat Pulldown
4
3
Push Up (Weighted)
4
4
Seated Wide-Grip Row (Cable)
4
5
Lateral Raise (Cable)
3
6
Shrug (Barbell)
3
7
Finger Curl
5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine shoulder press
4
2
Lat Pulldown
4
3
Push Up (Weighted)
4
4
Seated Wide-Grip Row (Cable)
4
5
Lateral Raise (Cable)
3
6
Shrug (Barbell)
3
7
Finger Curl
5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine shoulder press
4
2
Lat Pulldown
4
3
Push Up (Weighted)
4
4
Seated Wide-Grip Row (Cable)
4
5
Lateral Raise (Cable)
3
6
Shrug (Barbell)
3
7
Finger Curl
5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine shoulder press
4
2
Lat Pulldown
4
3
Push Up (Weighted)
4
4
Seated Wide-Grip Row (Cable)
4
5
Lateral Raise (Cable)
3
6
Shrug (Barbell)
3
7
Finger Curl
5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine shoulder press
4
2
Lat Pulldown
4
3
Push Up (Weighted)
4
4
Seated Wide-Grip Row (Cable)
4
5
Lateral Raise (Cable)
3
6
Shrug (Barbell)
3
7
Finger Curl
5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine shoulder press
4
2
Lat Pulldown
4
3
Push Up (Weighted)
4
4
Seated Wide-Grip Row (Cable)
4
5
Lateral Raise (Cable)
3
6
Shrug (Barbell)
3
7
Finger Curl
5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine shoulder press
4
2
Lat Pulldown
4
3
Push Up (Weighted)
4
4
Seated Wide-Grip Row (Cable)
4
5
Lateral Raise (Cable)
3
6
Shrug (Barbell)
3
7
Finger Curl
5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine shoulder press
4
2
Lat Pulldown
4
3
Push Up (Weighted)
4
4
Seated Wide-Grip Row (Cable)
4
5
Lateral Raise (Cable)
3
6
Shrug (Barbell)
3
7
Finger Curl
5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine shoulder press
4
2
Lat Pulldown
4
3
Push Up (Weighted)
4
4
Seated Wide-Grip Row (Cable)
4
5
Lateral Raise (Cable)
3
6
Shrug (Barbell)
3
7
Finger Curl
5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine shoulder press
4
2
Lat Pulldown
4
3
Push Up (Weighted)
4
4
Seated Wide-Grip Row (Cable)
4
5
Lateral Raise (Cable)
3
6
Shrug (Barbell)
3
7
Finger Curl
5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine shoulder press
4
2
Lat Pulldown
4
3
Push Up (Weighted)
4
4
Seated Wide-Grip Row (Cable)
4
5
Lateral Raise (Cable)
3
6
Shrug (Barbell)
3
7
Finger Curl
5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine shoulder press
4
2
Lat Pulldown
4
3
Push Up (Weighted)
4
4
Seated Wide-Grip Row (Cable)
4
5
Lateral Raise (Cable)
3
6
Shrug (Barbell)
3
7
Finger Curl
5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
2
Preacher Curl (Machine)
3
3
JM Press (Smith Machine)
3
4
Bicep Curl (Cable)
3
5
Overhead Tricep Extension (Machine)
3
6
Pinwheel Curl
3
7
Reverse Bicep Curl (EZ Bar)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
2
Preacher Curl (Machine)
3
3
JM Press (Smith Machine)
3
4
Bicep Curl (Cable)
3
5
Overhead Tricep Extension (Machine)
3
6
Pinwheel Curl
3
7
Reverse Bicep Curl (EZ Bar)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
2
Preacher Curl (Machine)
3
3
JM Press (Smith Machine)
3
4
Bicep Curl (Cable)
3
5
Overhead Tricep Extension (Machine)
3
6
Pinwheel Curl
3
7
Reverse Bicep Curl (EZ Bar)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
2
Preacher Curl (Machine)
3
3
JM Press (Smith Machine)
3
4
Bicep Curl (Cable)
3
5
Overhead Tricep Extension (Machine)
3
6
Pinwheel Curl
3
7
Reverse Bicep Curl (EZ Bar)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
2
Preacher Curl (Machine)
3
3
JM Press (Smith Machine)
3
4
Bicep Curl (Cable)
3
5
Overhead Tricep Extension (Machine)
3
6
Pinwheel Curl
3
7
Reverse Bicep Curl (EZ Bar)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
2
Preacher Curl (Machine)
3
3
JM Press (Smith Machine)
3
4
Bicep Curl (Cable)
3
5
Overhead Tricep Extension (Machine)
3
6
Pinwheel Curl
3
7
Reverse Bicep Curl (EZ Bar)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
2
Preacher Curl (Machine)
3
3
JM Press (Smith Machine)
3
4
Bicep Curl (Cable)
3
5
Overhead Tricep Extension (Machine)
3
6
Pinwheel Curl
3
7
Reverse Bicep Curl (EZ Bar)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
2
Preacher Curl (Machine)
3
3
JM Press (Smith Machine)
3
4
Bicep Curl (Cable)
3
5
Overhead Tricep Extension (Machine)
3
6
Pinwheel Curl
3
7
Reverse Bicep Curl (EZ Bar)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
2
Preacher Curl (Machine)
3
3
JM Press (Smith Machine)
3
4
Bicep Curl (Cable)
3
5
Overhead Tricep Extension (Machine)
3
6
Pinwheel Curl
3
7
Reverse Bicep Curl (EZ Bar)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
2
Preacher Curl (Machine)
3
3
JM Press (Smith Machine)
3
4
Bicep Curl (Cable)
3
5
Overhead Tricep Extension (Machine)
3
6
Pinwheel Curl
3
7
Reverse Bicep Curl (EZ Bar)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
2
Preacher Curl (Machine)
3
3
JM Press (Smith Machine)
3
4
Bicep Curl (Cable)
3
5
Overhead Tricep Extension (Machine)
3
6
Pinwheel Curl
3
7
Reverse Bicep Curl (EZ Bar)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
2
Preacher Curl (Machine)
3
3
JM Press (Smith Machine)
3
4
Bicep Curl (Cable)
3
5
Overhead Tricep Extension (Machine)
3
6
Pinwheel Curl
3
7
Reverse Bicep Curl (EZ Bar)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Piana raise
5
3
Lying Leg Curl
5
4
Cable Crunch
4
5
Neck Curl
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Piana raise
5
3
Lying Leg Curl
5
4
Cable Crunch
4
5
Neck Curl
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Piana raise
5
3
Lying Leg Curl
5
4
Cable Crunch
4
5
Neck Curl
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Piana raise
5
3
Lying Leg Curl
5
4
Cable Crunch
4
5
Neck Curl
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Piana raise
5
3
Lying Leg Curl
5
4
Cable Crunch
4
5
Neck Curl
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Piana raise
5
3
Lying Leg Curl
5
4
Cable Crunch
4
5
Neck Curl
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Piana raise
5
3
Lying Leg Curl
5
4
Cable Crunch
4
5
Neck Curl
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Piana raise
5
3
Lying Leg Curl
5
4
Cable Crunch
4
5
Neck Curl
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Piana raise
5
3
Lying Leg Curl
5
4
Cable Crunch
4
5
Neck Curl
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Piana raise
5
3
Lying Leg Curl
5
4
Cable Crunch
4
5
Neck Curl
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Piana raise
5
3
Lying Leg Curl
5
4
Cable Crunch
4
5
Neck Curl
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Piana raise
5
3
Lying Leg Curl
5
4
Cable Crunch
4
5
Neck Curl
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
2
Wide Grip Lat Pulldown
4
3
Lateral Raise (Cable)
4
4
Seated Row (Cable)
4
5
Chest Fly (Machine)
3
6
Shrug (Barbell)
3
7
Finger Curl
5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
2
Wide Grip Lat Pulldown
4
3
Lateral Raise (Cable)
4
4
Seated Row (Cable)
4
5
Chest Fly (Machine)
3
6
Shrug (Barbell)
3
7
Finger Curl
5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
2
Wide Grip Lat Pulldown
4
3
Lateral Raise (Cable)
4
4
Seated Row (Cable)
4
5
Chest Fly (Machine)
3
6
Shrug (Barbell)
3
7
Finger Curl
5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
2
Wide Grip Lat Pulldown
4
3
Lateral Raise (Cable)
4
4
Seated Row (Cable)
4
5
Chest Fly (Machine)
3
6
Shrug (Barbell)
3
7
Finger Curl
5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
2
Wide Grip Lat Pulldown
4
3
Lateral Raise (Cable)
4
4
Seated Row (Cable)
4
5
Chest Fly (Machine)
3
6
Shrug (Barbell)
3
7
Finger Curl
5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
2
Wide Grip Lat Pulldown
4
3
Lateral Raise (Cable)
4
4
Seated Row (Cable)
4
5
Chest Fly (Machine)
3
6
Shrug (Barbell)
3
7
Finger Curl
5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
2
Wide Grip Lat Pulldown
4
3
Lateral Raise (Cable)
4
4
Seated Row (Cable)
4
5
Chest Fly (Machine)
3
6
Shrug (Barbell)
3
7
Finger Curl
5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
2
Wide Grip Lat Pulldown
4
3
Lateral Raise (Cable)
4
4
Seated Row (Cable)
4
5
Chest Fly (Machine)
3
6
Shrug (Barbell)
3
7
Finger Curl
5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
2
Wide Grip Lat Pulldown
4
3
Lateral Raise (Cable)
4
4
Seated Row (Cable)
4
5
Chest Fly (Machine)
3
6
Shrug (Barbell)
3
7
Finger Curl
5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
2
Wide Grip Lat Pulldown
4
3
Lateral Raise (Cable)
4
4
Seated Row (Cable)
4
5
Chest Fly (Machine)
3
6
Shrug (Barbell)
3
7
Finger Curl
5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
2
Wide Grip Lat Pulldown
4
3
Lateral Raise (Cable)
4
4
Seated Row (Cable)
4
5
Chest Fly (Machine)
3
6
Shrug (Barbell)
3
7
Finger Curl
5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
2
Wide Grip Lat Pulldown
4
3
Lateral Raise (Cable)
4
4
Seated Row (Cable)
4
5
Chest Fly (Machine)
3
6
Shrug (Barbell)
3
7
Finger Curl
5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
2
Preacher Curl (Machine)
3
3
JM Press (Smith Machine)
3
4
Bicep Curl (Cable)
3
5
Overhead Tricep Extension (Machine)
3
6
Pinwheel Curl
3
7
Reverse Bicep Curl (EZ Bar)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
2
Preacher Curl (Machine)
3
3
JM Press (Smith Machine)
3
4
Bicep Curl (Cable)
3
5
Overhead Tricep Extension (Machine)
3
6
Pinwheel Curl
3
7
Reverse Bicep Curl (EZ Bar)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
2
Preacher Curl (Machine)
3
3
JM Press (Smith Machine)
3
4
Bicep Curl (Cable)
3
5
Overhead Tricep Extension (Machine)
3
6
Pinwheel Curl
3
7
Reverse Bicep Curl (EZ Bar)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
2
Preacher Curl (Machine)
3
3
JM Press (Smith Machine)
3
4
Bicep Curl (Cable)
3
5
Overhead Tricep Extension (Machine)
3
6
Pinwheel Curl
3
7
Reverse Bicep Curl (EZ Bar)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
2
Preacher Curl (Machine)
3
3
JM Press (Smith Machine)
3
4
Bicep Curl (Cable)
3
5
Overhead Tricep Extension (Machine)
3
6
Pinwheel Curl
3
7
Reverse Bicep Curl (EZ Bar)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
2
Preacher Curl (Machine)
3
3
JM Press (Smith Machine)
3
4
Bicep Curl (Cable)
3
5
Overhead Tricep Extension (Machine)
3
6
Pinwheel Curl
3
7
Reverse Bicep Curl (EZ Bar)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
2
Preacher Curl (Machine)
3
3
JM Press (Smith Machine)
3
4
Bicep Curl (Cable)
3
5
Overhead Tricep Extension (Machine)
3
6
Pinwheel Curl
3
7
Reverse Bicep Curl (EZ Bar)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
2
Preacher Curl (Machine)
3
3
JM Press (Smith Machine)
3
4
Bicep Curl (Cable)
3
5
Overhead Tricep Extension (Machine)
3
6
Pinwheel Curl
3
7
Reverse Bicep Curl (EZ Bar)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
2
Preacher Curl (Machine)
3
3
JM Press (Smith Machine)
3
4
Bicep Curl (Cable)
3
5
Overhead Tricep Extension (Machine)
3
6
Pinwheel Curl
3
7
Reverse Bicep Curl (EZ Bar)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
2
Preacher Curl (Machine)
3
3
JM Press (Smith Machine)
3
4
Bicep Curl (Cable)
3
5
Overhead Tricep Extension (Machine)
3
6
Pinwheel Curl
3
7
Reverse Bicep Curl (EZ Bar)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
2
Preacher Curl (Machine)
3
3
JM Press (Smith Machine)
3
4
Bicep Curl (Cable)
3
5
Overhead Tricep Extension (Machine)
3
6
Pinwheel Curl
3
7
Reverse Bicep Curl (EZ Bar)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
2
Preacher Curl (Machine)
3
3
JM Press (Smith Machine)
3
4
Bicep Curl (Cable)
3
5
Overhead Tricep Extension (Machine)
3
6
Pinwheel Curl
3
7
Reverse Bicep Curl (EZ Bar)
3
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat1 Set
2
Hack Calf Raise5 Sets
3
Leg Extension5 Sets
4
Decline Situp (Weighted)4 Sets
5
Neck Lateral Extension4 Sets
Day 2
1
Machine shoulder press4 Sets
2
Lat Pulldown4 Sets
3
Push Up (Weighted)4 Sets
4
Seated Wide-Grip Row (Cable)4 Sets
5
Lateral Raise (Cable)3 Sets
6
Shrug (Barbell)3 Sets
7
Finger Curl5 Sets
Day 3
1
Tricep Extension (Cable)3 Sets
2
Preacher Curl (Machine)3 Sets
3
JM Press (Smith Machine)3 Sets
4
Bicep Curl (Cable)3 Sets
5
Overhead Tricep Extension (Machine)3 Sets
6
Pinwheel Curl3 Sets
7
Reverse Bicep Curl (EZ Bar)3 Sets
Day 4
1
Hack Squat1 Set
2
Piana raise5 Sets
3
Lying Leg Curl5 Sets
4
Cable Crunch4 Sets
5
Neck Curl4 Sets
Day 5
1
Chest Press (Machine)4 Sets
2
Wide Grip Lat Pulldown4 Sets
3
Lateral Raise (Cable)4 Sets
4
Seated Row (Cable)4 Sets
5
Chest Fly (Machine)3 Sets
6
Shrug (Barbell)3 Sets
7
Finger Curl5 Sets
Day 6
1
Tricep Extension (Cable)3 Sets
2
Preacher Curl (Machine)3 Sets
3
JM Press (Smith Machine)3 Sets
4
Bicep Curl (Cable)3 Sets
5
Overhead Tricep Extension (Machine)3 Sets
6
Pinwheel Curl3 Sets
7
Reverse Bicep Curl (EZ Bar)3 Sets