Program Description
To become the man
Program Overview
- LevelIntermediate, Novice
- GoalAthletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 11, 2024 05:43
- Last EditedJun 18, 2025 12:44
Summary
Unleash your inner strength with the Real Villain Arc, a 12-week program designed for those ready to push their limits. This dynamic 5-day-a-week regimen combines compound lifts and targeted isolation exercises, focusing on building muscle and enhancing overall strength. With a mix of dumbbell, barbell, and machine workouts, you'll engage your core, chest, back, arms, and legs, ensuring a well-rounded physique. Get ready to transform your training and emerge as the hero of your own fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Abs
12.3%
Triceps
10.8%
Front Delts
10.1%
Upper Back
8.7%
Chest
8.6%
Middle Delts
8.5%
Lats
7.5%
Biceps
7%
Quadriceps
6.8%
Hamstrings
6.5%
Glutes
3.7%
Neck
2.6%
Rear Delts
2.4%
Lower Back
2.3%
Forearms
1.4%
Abductors
0.6%
Adductors
0.3%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1
Abs Crunch (Weighted)
4
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Fly (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Leg Extension
3
10-15 reps
-
7
Incline Bench Press (Dumbbell)
4
8-12 reps
-
8
Abs Crunch (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Abs Crunch (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Abs Crunch (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Fly (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Fly (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Fly (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Fly (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Fly (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Fly (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Fly (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Fly (Machine)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
10-15 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Chin-Up (Weighted)
3
3-5 reps
-
4
Romanian Deadlift (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
4
6-12 reps
-
6
Dumbbell Row
4
8-12 reps
-
7
Power Shrug
3
8-12 reps
-
8
Leg Press
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Dumbbell Row
4
8-12 reps
-
6
Leg Press
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Dumbbell Row
4
8-12 reps
-
6
Leg Press
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
10-15 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
10-15 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
10-15 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
10-15 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
10-15 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
10-15 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
10-15 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
10-15 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
10-15 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Overhead Press (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
8-12 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
8-12 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
10-15 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
10-15 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
10-15 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
10-15 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
10-15 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
10-15 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
10-15 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
10-15 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
4
8-12 reps
-
6
Neck Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Deadlift (Barbell)
3
3-
-
5
Skull Crusher (Dumbbell)
4
8-12 reps
-
6
Squat (Smith Machine)
4
8-12 reps
-
7
Lateral Raise (Machine)
4
8-12 reps
-
8
Neck Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Machine)
4
8-12 reps
-
6
Neck Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Machine)
4
8-12 reps
-
6
Neck Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
4
8-12 reps
-
6
Neck Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
4
8-12 reps
-
6
Neck Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
4
8-12 reps
-
6
Neck Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
4
8-12 reps
-
6
Neck Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
4
8-12 reps
-
6
Neck Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
4
8-12 reps
-
6
Neck Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
4
8-12 reps
-
6
Neck Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
4
8-12 reps
-
6
Neck Curl
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press
4
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-
-
2
Preacher Curl (Barbell)
3
6-12 reps
-
3
Squat (Smith Machine)
4
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Russian Twist (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-
-
2
Preacher Curl (Barbell)
3
6-12 reps
-
3
Squat (Smith Machine)
4
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Russian Twist (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-
-
2
Preacher Curl (Barbell)
3
6-12 reps
-
3
Squat (Smith Machine)
4
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Russian Twist (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press
4
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press
4
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press
4
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press
4
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press
4
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press
4
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press
4
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press
4
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
6-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Abs Crunch (Weighted)4 Sets
10-15 Reps
-
2
Bench Press (Barbell)3 Sets
3-5 Reps
-
3
Seated Overhead Press (Dumbbell)3 Sets
6-10 Reps
-
4
Pullover (Dumbbell)3 Sets
6-10 Reps
-
5
Tricep Extension (Cable)4 Sets
10-15 Reps
-
6
Chest Fly (Machine)4 Sets
8-12 Reps
-
Day 2
1
Russian Twist (Dumbbell)3 Sets
10-15 Reps
-
2
Chin-Up (Weighted)3 Sets
3-5 Reps
-
3
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
-
4
Dumbbell Row4 Sets
8-12 Reps
-
5
Leg Curl3 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)4 Sets
6-12 Reps
-
Day 3
1
Cable Crunch4 Sets
10-15 Reps
-
2
Rear Delt Fly (Machine)3 Sets
10-15 Reps
-
3
Upright Row (Barbell)3 Sets
8-12 Reps
-
4
Overhead Press (Barbell)4 Sets
8-12 Reps
-
Day 4
1
Sit Up4 Sets
10-15 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
3
Hammer Curl3 Sets
8-12 Reps
-
4
Lateral Raise (Machine)4 Sets
8-12 Reps
-
5
Skull Crusher (Dumbbell)4 Sets
8-12 Reps
-
6
Neck Curl4 Sets
12-15 Reps
-
Day 5
1
Russian Twist (Dumbbell)4 Sets
10-15 Reps
-
2
Leg Extension3 Sets
10-15 Reps
-
3
Leg Press4 Sets
8-12 Reps
-
4
Seated Row (Machine)3 Sets
8-12 Reps
-
5
Preacher Curl (Barbell)3 Sets
6-12 Reps
-