Program Description
Get Huge
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedOct 11, 2024 02:02
- Last EditedJun 18, 2025 08:57

Summary
Unleash your potential with the Flay program, a comprehensive 12-week strength training journey designed for serious lifters. Committing to five days a week, you'll engage in a diverse range of exercises targeting all major muscle groups, including barbell and machine workouts for optimal muscle growth. Each session is structured to challenge your limits with progressive rep ranges and varying intensities, ensuring you build strength and endurance effectively. Equip yourself with the tools for transformation and get ready to redefine your fitness goals!
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
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
6-10 Reps
-
2
Pec Deck (Machine)3 Sets
8-12 Reps
-
3
Lat Pulldown3 Sets
8-12 Reps
-
4
Barbell Row3 Sets
6-10 Reps
-
5
Chest Supported Row (Machine)3 Sets
6-10 Reps
-
6
Bicep Curl (Cable)3 Sets
8-12 Reps
-
7
Cable Crunch3 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)5 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
4-6 Reps
-
3
Hammer Curl (Cable)3 Sets
8-12 Reps
-
4
Lateral Raise (Cable)3 Sets
8-20 Reps
-
5
Face Pull3 Sets
8-15 Reps
-
6
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
7
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
Day 3
1
Incline Bench Press (Barbell)4 Sets
6-10 Reps
-
2
Pec Deck (Machine)3 Sets
8-12 Reps
-
3
Lat Pulldown3 Sets
8-12 Reps
-
4
Barbell Row3 Sets
6-10 Reps
-
5
Chest Supported Row (Machine)3 Sets
6-10 Reps
-
6
Bicep Curl (Cable)3 Sets
8-12 Reps
-
7
Cable Crunch3 Sets
8-12 Reps
-
Day 4
1
Squat (Barbell)5 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
4-6 Reps
-
3
Hammer Curl (Cable)3 Sets
8-12 Reps
-
4
Lateral Raise (Cable)3 Sets
8-20 Reps
-
5
Face Pull3 Sets
8-15 Reps
-
6
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
7
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
Day 5
1
Hammer Curl (Cable)2 Sets
8-12 Reps
-
2
Lateral Raise (Cable)2 Sets
8-20 Reps
-
3
Face Pull2 Sets
8-15 Reps
-
4
Tricep Pushdown (Cable)2 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)2 Sets
8-12 Reps
-
6
Bicep Curl (Cable)2 Sets
8-12 Reps
-