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ANIMORPH: SILVERBACK METHOD

by Jon Bon Giorno, PhD

Program Description

Stop wasting time in the gym. Build real size, real strength, and EVOLVE. ANIMORPH: SILVERBACK METHOD is a no-nonsense, full-body hypertrophy system engineered for lifters who want to GROW. Train 3 days per week with a double dynamic progression scheme, recover hard, and attack every session like you're earning your place atop the jungle hierarchy. ⚔️ Chest and arms focused — built for the modern Silverback 🧠 Progressive overload & volume matched to recovery 🕒 3 days/week = full-body power without burning out 💪 Science-backed structure, battle-tested by lifters You won’t just lift like an animal — you’ll become one. Are you ready to evolve?

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Bodyweight Fitness, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 23, 2025 02:32
  • Last Edited
    Sep 24, 2025 04:15

Summary

Unlock your potential with the ANIMORPH: SILVERBACK METHOD, a comprehensive 12-week program designed for serious lifters. Train three days a week with expertly crafted supersets that target every major muscle group, ensuring balanced growth and strength. Each session combines compound and isolation movements, like the Incline Bench Press and Single Arm Row, to maximize your results in minimal time. Get ready to elevate your performance and sculpt your physique with this intense, gym-based training plan!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Upper Back
11.1%
Biceps
10.2%
Hamstrings
9.6%
Chest
8.7%
Lats
8.7%
Front Delts
7.8%
Quadriceps
7.7%
Abs
6%
Middle Delts
5.8%
Glutes
4%
Calves
2.4%
Rear Delts
1.9%
Lower Back
1.5%
Forearms
1%
Abductors
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Split Squat (Dumbbell)
4
8-10 reps
-
2B
Hanging Leg Raise
3
15-20 reps
-
2C
Leg Curl
4
12-15 reps
-
3A
Bayesian Curl
4
10-12 reps
-
3B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
3C
One Arm Lateral Raise (Cable)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Split Squat (Dumbbell)
4
8-10 reps
-
2B
Hanging Leg Raise
3
15-20 reps
-
2C
Leg Curl
4
12-15 reps
-
3A
Bayesian Curl
4
10-12 reps
-
3B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
3C
One Arm Lateral Raise (Cable)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Split Squat (Dumbbell)
4
8-10 reps
-
2B
Hanging Leg Raise
3
15-20 reps
-
2C
Leg Curl
4
12-15 reps
-
3A
Bayesian Curl
4
10-12 reps
-
3B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
3C
One Arm Lateral Raise (Cable)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Split Squat (Dumbbell)
4
8-10 reps
-
2B
Hanging Leg Raise
3
15-20 reps
-
2C
Leg Curl
4
12-15 reps
-
3A
Bayesian Curl
4
10-12 reps
-
3B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
3C
One Arm Lateral Raise (Cable)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Split Squat (Dumbbell)
4
8-10 reps
-
2B
Hanging Leg Raise
3
15-20 reps
-
2C
Leg Curl
4
12-15 reps
-
3A
Bayesian Curl
4
10-12 reps
-
3B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
3C
One Arm Lateral Raise (Cable)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Split Squat (Dumbbell)
4
8-10 reps
-
2B
Hanging Leg Raise
3
15-20 reps
-
2C
Leg Curl
4
12-15 reps
-
3A
Bayesian Curl
4
10-12 reps
-
3B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
3C
One Arm Lateral Raise (Cable)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Split Squat (Dumbbell)
4
8-10 reps
-
2B
Hanging Leg Raise
3
15-20 reps
-
2C
Leg Curl
4
12-15 reps
-
3A
Bayesian Curl
4
10-12 reps
-
3B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
3C
One Arm Lateral Raise (Cable)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Split Squat (Dumbbell)
4
8-10 reps
-
2B
Hanging Leg Raise
3
15-20 reps
-
2C
Leg Curl
4
12-15 reps
-
3A
Bayesian Curl
4
10-12 reps
-
3B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
3C
One Arm Lateral Raise (Cable)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Split Squat (Dumbbell)
4
8-10 reps
-
2B
Hanging Leg Raise
3
15-20 reps
-
2C
Leg Curl
4
12-15 reps
-
3A
Bayesian Curl
4
10-12 reps
-
3B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
3C
One Arm Lateral Raise (Cable)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Split Squat (Dumbbell)
4
8-10 reps
-
2B
Hanging Leg Raise
3
15-20 reps
-
2C
Leg Curl
4
12-15 reps
-
3A
Bayesian Curl
4
10-12 reps
-
3B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
3C
One Arm Lateral Raise (Cable)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Split Squat (Dumbbell)
4
8-10 reps
-
2B
Hanging Leg Raise
3
15-20 reps
-
2C
Leg Curl
4
12-15 reps
-
3A
Bayesian Curl
4
10-12 reps
-
3B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
3C
One Arm Lateral Raise (Cable)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Split Squat (Dumbbell)
4
8-10 reps
-
2B
Hanging Leg Raise
3
15-20 reps
-
2C
Leg Curl
4
12-15 reps
-
3A
Bayesian Curl
4
10-12 reps
-
3B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
3C
One Arm Lateral Raise (Cable)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3
Overhead Press (Barbell)
4
6-8 reps
-
4A
Leg Press
4
6-10 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Preacher Curl (Barbell)
4
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3
Overhead Press (Barbell)
4
6-8 reps
-
4A
Leg Press
4
6-10 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Preacher Curl (Barbell)
4
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3
Overhead Press (Barbell)
4
6-8 reps
-
4A
Leg Press
4
6-10 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Preacher Curl (Barbell)
4
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3
Overhead Press (Barbell)
4
6-8 reps
-
4A
Leg Press
4
6-10 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Preacher Curl (Barbell)
4
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3
Overhead Press (Barbell)
4
6-8 reps
-
4A
Leg Press
4
6-10 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Preacher Curl (Barbell)
4
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3
Overhead Press (Barbell)
4
6-8 reps
-
4A
Leg Press
4
6-10 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Preacher Curl (Barbell)
4
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3
Overhead Press (Barbell)
4
6-8 reps
-
4A
Leg Press
4
6-10 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Preacher Curl (Barbell)
4
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3
Overhead Press (Barbell)
4
6-8 reps
-
4A
Leg Press
4
6-10 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Preacher Curl (Barbell)
4
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3
Overhead Press (Barbell)
4
6-8 reps
-
4A
Leg Press
4
6-10 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Preacher Curl (Barbell)
4
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3
Overhead Press (Barbell)
4
6-8 reps
-
4A
Leg Press
4
6-10 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Preacher Curl (Barbell)
4
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3
Overhead Press (Barbell)
4
6-8 reps
-
4A
Leg Press
4
6-10 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Preacher Curl (Barbell)
4
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3
Overhead Press (Barbell)
4
6-8 reps
-
4A
Leg Press
4
6-10 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Preacher Curl (Barbell)
4
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2A
Dip (Weighted)
4
12-15 reps
-
2B
Chest Supported Row (Dumbbell)
4
10-12 reps
-
3A
Leg Extension
4
10-12 reps
-
3B
Seated Hamstring Curl
4
12-15 reps
-
4A
Hammer Curl (Dumbbell)
4
10-12 reps
-
4B
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2A
Dip (Weighted)
4
12-15 reps
-
2B
Chest Supported Row (Dumbbell)
4
10-12 reps
-
3A
Leg Extension
4
10-12 reps
-
3B
Seated Hamstring Curl
4
12-15 reps
-
4A
Hammer Curl (Dumbbell)
4
10-12 reps
-
4B
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2A
Dip (Weighted)
4
12-15 reps
-
2B
Chest Supported Row (Dumbbell)
4
10-12 reps
-
3A
Leg Extension
4
10-12 reps
-
3B
Seated Hamstring Curl
4
12-15 reps
-
4A
Hammer Curl (Dumbbell)
4
10-12 reps
-
4B
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2A
Dip (Weighted)
4
12-15 reps
-
2B
Chest Supported Row (Dumbbell)
4
10-12 reps
-
3A
Leg Extension
4
10-12 reps
-
3B
Seated Hamstring Curl
4
12-15 reps
-
4A
Hammer Curl (Dumbbell)
4
10-12 reps
-
4B
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2A
Dip (Weighted)
4
12-15 reps
-
2B
Chest Supported Row (Dumbbell)
4
10-12 reps
-
3A
Leg Extension
4
10-12 reps
-
3B
Seated Hamstring Curl
4
12-15 reps
-
4A
Hammer Curl (Dumbbell)
4
10-12 reps
-
4B
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2A
Dip (Weighted)
4
12-15 reps
-
2B
Chest Supported Row (Dumbbell)
4
10-12 reps
-
3A
Leg Extension
4
10-12 reps
-
3B
Seated Hamstring Curl
4
12-15 reps
-
4A
Hammer Curl (Dumbbell)
4
10-12 reps
-
4B
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2A
Dip (Weighted)
4
12-15 reps
-
2B
Chest Supported Row (Dumbbell)
4
10-12 reps
-
3A
Leg Extension
4
10-12 reps
-
3B
Seated Hamstring Curl
4
12-15 reps
-
4A
Hammer Curl (Dumbbell)
4
10-12 reps
-
4B
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2A
Dip (Weighted)
4
12-15 reps
-
2B
Chest Supported Row (Dumbbell)
4
10-12 reps
-
3A
Leg Extension
4
10-12 reps
-
3B
Seated Hamstring Curl
4
12-15 reps
-
4A
Hammer Curl (Dumbbell)
4
10-12 reps
-
4B
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2A
Dip (Weighted)
4
12-15 reps
-
2B
Chest Supported Row (Dumbbell)
4
10-12 reps
-
3A
Leg Extension
4
10-12 reps
-
3B
Seated Hamstring Curl
4
12-15 reps
-
4A
Hammer Curl (Dumbbell)
4
10-12 reps
-
4B
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2A
Dip (Weighted)
4
12-15 reps
-
2B
Chest Supported Row (Dumbbell)
4
10-12 reps
-
3A
Leg Extension
4
10-12 reps
-
3B
Seated Hamstring Curl
4
12-15 reps
-
4A
Hammer Curl (Dumbbell)
4
10-12 reps
-
4B
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2A
Dip (Weighted)
4
12-15 reps
-
2B
Chest Supported Row (Dumbbell)
4
10-12 reps
-
3A
Leg Extension
4
10-12 reps
-
3B
Seated Hamstring Curl
4
12-15 reps
-
4A
Hammer Curl (Dumbbell)
4
10-12 reps
-
4B
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2A
Dip (Weighted)
4
12-15 reps
-
2B
Chest Supported Row (Dumbbell)
4
10-12 reps
-
3A
Leg Extension
4
10-12 reps
-
3B
Seated Hamstring Curl
4
12-15 reps
-
4A
Hammer Curl (Dumbbell)
4
10-12 reps
-
4B
Hanging Leg Raise
4
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
1B
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
2A
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
2B
Hanging Leg Raise
3 Sets
15-20 Reps
-
2C
Leg Curl
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
3A
Bayesian Curl
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
3B
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
3C
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
Day 2
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
1B
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2B
Face Pull
3 Sets
12-15 Reps
-
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
4A
Leg Press
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
4B
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
5A
Preacher Curl (Barbell)
4 Sets
10-12 Reps
-
5B
Overhead Tricep Extension (Cable)
4 Sets
12-15 Reps
-
Day 3
1A
Bench Press (Barbell)
4 Sets
4-6 Reps
-
1B
Pull-Up (Weighted)
4 Sets
8-10 Reps
-
2A
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
2B
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
3A
Leg Extension
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
3B
Seated Hamstring Curl
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
4A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
4B
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-