Program Description
to get stronger
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedSep 24, 2024 03:15
- Last EditedJun 18, 2025 11:14

Summary
Embark on a transformative 12-week journey with the "Sydney and Joy" program, designed for those ready to elevate their strength and conditioning. This 4-day-a-week regimen combines compound lifts like squats and bench presses with targeted isolation exercises to sculpt and define your physique. Each session is crafted to challenge your muscles and enhance your performance, utilizing a full gym setup to maximize results. Get ready to push your limits, build strength, and achieve your fitness goals with confidence!
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
Squat (Paused)
4
5 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
-
2
Hack Squat
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Leg Press
4
15 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Hack Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Leg Press
4
15 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Hack Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Leg Press
4
15 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Hack Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Leg Press
4
15 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Hack Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Leg Press
4
15 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Hack Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Leg Press
4
15 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Hack Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Leg Press
4
15 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Hack Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Leg Press
4
15 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Hack Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Leg Press
4
15 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Hack Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Leg Press
4
15 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Hack Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Leg Press
4
15 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Hack Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Leg Press
4
15 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Hack Squat
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
15 reps
-
3
Tricep Rope Push Down (Cable)
4
15 reps
-
4
High Row
3
10 reps
-
5
Face Pull
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
15 reps
-
3
Tricep Rope Push Down (Cable)
4
15 reps
-
4
High Row
3
10 reps
-
5
Face Pull
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
15 reps
-
3
Tricep Rope Push Down (Cable)
4
15 reps
-
4
High Row
3
10 reps
-
5
Face Pull
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
15 reps
-
3
Tricep Rope Push Down (Cable)
4
15 reps
-
4
High Row
3
10 reps
-
5
Face Pull
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
15 reps
-
3
Tricep Rope Push Down (Cable)
4
15 reps
-
4
High Row
3
10 reps
-
5
Face Pull
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
15 reps
-
3
Tricep Rope Push Down (Cable)
4
15 reps
-
4
High Row
3
10 reps
-
5
Face Pull
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
15 reps
-
3
Tricep Rope Push Down (Cable)
4
15 reps
-
4
High Row
3
10 reps
-
5
Face Pull
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
15 reps
-
3
Tricep Rope Push Down (Cable)
4
15 reps
-
4
High Row
3
10 reps
-
5
Face Pull
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
15 reps
-
3
Tricep Rope Push Down (Cable)
4
15 reps
-
4
High Row
3
10 reps
-
5
Face Pull
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
15 reps
-
3
Tricep Rope Push Down (Cable)
4
15 reps
-
4
High Row
3
10 reps
-
5
Face Pull
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
15 reps
-
3
Tricep Rope Push Down (Cable)
4
15 reps
-
4
High Row
3
10 reps
-
5
Face Pull
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
15 reps
-
3
Tricep Rope Push Down (Cable)
4
15 reps
-
4
High Row
3
10 reps
-
5
Face Pull
4
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Paused)4 Sets
5 Reps
-
2
Hack Squat4 Sets
10 Reps
-
3
Leg Press3 Sets
15 Reps
-
4
Leg Extension3 Sets
15 Reps
-
5
Walking Lunge (Dumbbell)2 Sets
20 Reps
-
Day 2
1
Bench Press (Barbell)4 Sets
8 Reps
-
2
Wide Grip Lat Pulldown3 Sets
10 Reps
-
3
Overhead Press (Barbell)3 Sets
10 Reps
-
4
Chest Fly (Machine)4 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
6
Hammer Curl3 Sets
15 Reps
-
Day 3
1
Back Extension3 Sets
15 Reps
-
2
Romanian Deadlift (Dumbbell)4 Sets
8 Reps
-
3
Leg Press4 Sets
15 Reps
-
4
Lying Leg Curl3 Sets
10 Reps
-
5
Hack Squat3 Sets
15 Reps
-
Day 4
1
Bent Over Row (Barbell)4 Sets
8 Reps
-
2
Lat Pulldown (Neutral Grip)3 Sets
15 Reps
-
3
Tricep Rope Push Down (Cable)4 Sets
15 Reps
-
4
High Row3 Sets
10 Reps
-
5
Face Pull4 Sets
15 Reps
-