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Lex’s strength training

by Alexa H.
2 athletes joined

Program Description

Build muscle

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 06, 2025 02:21
  • Last Edited
    Jun 18, 2025 08:08

Summary

Unlock your strength potential with Lex’s 12-week strength training program, designed for those ready to elevate their lifting game. Committing to five days a week, you'll engage in a variety of exercises targeting major muscle groups, including chest and back, utilizing both dumbbells and machines. Each workout is structured to build muscle and enhance endurance, ensuring you stay motivated and challenged throughout your journey. Get ready to push your limits and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Lat Pulldown
7
10 reps
-
2
Face Pull
3
12 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
1
2
100 reps
10 reps
-
-
5
Y Raise
3
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
-
2
Incline Fly Press (Dumbbell)
3
12 reps
-
3
Bench Press (Paused)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Pec Deck (Machine)
4
10 reps
-
6
Chest Fly (Cable)
6
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
-
2
Incline Fly Press (Dumbbell)
3
12 reps
-
3
Bench Press (Paused)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Pec Deck (Machine)
4
10 reps
-
6
Chest Fly (Cable)
6
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
-
2
Incline Fly Press (Dumbbell)
3
12 reps
-
3
Bench Press (Paused)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Pec Deck (Machine)
4
10 reps
-
6
Chest Fly (Cable)
6
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
-
2
Incline Fly Press (Dumbbell)
3
12 reps
-
3
Bench Press (Paused)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Pec Deck (Machine)
4
10 reps
-
6
Chest Fly (Cable)
6
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
-
2
Incline Fly Press (Dumbbell)
3
12 reps
-
3
Bench Press (Paused)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Pec Deck (Machine)
4
10 reps
-
6
Chest Fly (Cable)
6
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
-
2
Incline Fly Press (Dumbbell)
3
12 reps
-
3
Bench Press (Paused)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Pec Deck (Machine)
4
10 reps
-
6
Chest Fly (Cable)
6
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
-
2
Incline Fly Press (Dumbbell)
3
12 reps
-
3
Bench Press (Paused)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Pec Deck (Machine)
4
10 reps
-
6
Chest Fly (Cable)
6
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
-
2
Incline Fly Press (Dumbbell)
3
12 reps
-
3
Bench Press (Paused)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Pec Deck (Machine)
4
10 reps
-
6
Chest Fly (Cable)
6
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
-
2
Incline Fly Press (Dumbbell)
3
12 reps
-
3
Bench Press (Paused)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Pec Deck (Machine)
4
10 reps
-
6
Chest Fly (Cable)
6
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
-
2
Incline Fly Press (Dumbbell)
3
12 reps
-
3
Bench Press (Paused)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Pec Deck (Machine)
4
10 reps
-
6
Chest Fly (Cable)
6
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
-
2
Incline Fly Press (Dumbbell)
3
12 reps
-
3
Bench Press (Paused)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Pec Deck (Machine)
4
10 reps
-
6
Chest Fly (Cable)
6
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
-
2
Incline Fly Press (Dumbbell)
3
12 reps
-
3
Bench Press (Paused)
3
10 reps
-
4
Pec Fly (Dumbbell)
3
10 reps
-
5
Pec Deck (Machine)
4
10 reps
-
6
Chest Fly (Cable)
6
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
10 reps
-
2
Face Pull
3
12 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
1
2
100 reps
10 reps
-
-
5
Y Raise
3
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
10 reps
-
2
Face Pull
3
12 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
1
2
100 reps
10 reps
-
-
5
Y Raise
3
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
10 reps
-
2
Face Pull
3
12 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
1
2
100 reps
10 reps
-
-
5
Y Raise
3
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
10 reps
-
2
Face Pull
3
12 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
1
2
100 reps
10 reps
-
-
5
Y Raise
3
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
10 reps
-
2
Face Pull
3
12 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
1
2
100 reps
10 reps
-
-
5
Y Raise
3
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
10 reps
-
2
Face Pull
3
12 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
1
2
100 reps
10 reps
-
-
5
Y Raise
3
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
10 reps
-
2
Face Pull
3
12 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
1
2
100 reps
10 reps
-
-
5
Y Raise
3
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
10 reps
-
2
Face Pull
3
12 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
1
2
100 reps
10 reps
-
-
5
Y Raise
3
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
10 reps
-
2
Face Pull
3
12 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
1
2
100 reps
10 reps
-
-
5
Y Raise
3
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
10 reps
-
2
Face Pull
3
12 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
1
2
100 reps
10 reps
-
-
5
Y Raise
3
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
10 reps
-
2
Face Pull
3
12 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
1
2
100 reps
10 reps
-
-
5
Y Raise
3
10 reps
-
6
T-Bar Row
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
4
12 reps
-
3
Band Pull Apart
4
10 reps
-
4
Shrug (Barbell)
6
8 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Rack Pull (Barbell)
2
12 reps
-
7
Pull Through (Cable)
3
10 reps
-
8
Upright Row (Barbell)
4
10 reps
-
9
Lateral Raise (Cable)
7
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
6
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Curl
4
10 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Lying Leg Curl
6
10 reps
-
7
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
4
12 reps
-
3
Band Pull Apart
4
10 reps
-
4
Shrug (Barbell)
6
8 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Rack Pull (Barbell)
2
12 reps
-
7
Pull Through (Cable)
3
10 reps
-
8
Upright Row (Barbell)
4
10 reps
-
9
Lateral Raise (Cable)
7
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
4
12 reps
-
3
Band Pull Apart
4
10 reps
-
4
Shrug (Barbell)
6
8 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Rack Pull (Barbell)
2
12 reps
-
7
Pull Through (Cable)
3
10 reps
-
8
Upright Row (Barbell)
4
10 reps
-
9
Lateral Raise (Cable)
7
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
4
12 reps
-
3
Band Pull Apart
4
10 reps
-
4
Shrug (Barbell)
6
8 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Rack Pull (Barbell)
2
12 reps
-
7
Pull Through (Cable)
3
10 reps
-
8
Upright Row (Barbell)
4
10 reps
-
9
Lateral Raise (Cable)
7
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
4
12 reps
-
3
Band Pull Apart
4
10 reps
-
4
Shrug (Barbell)
6
8 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Rack Pull (Barbell)
2
12 reps
-
7
Pull Through (Cable)
3
10 reps
-
8
Upright Row (Barbell)
4
10 reps
-
9
Lateral Raise (Cable)
7
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
4
12 reps
-
3
Band Pull Apart
4
10 reps
-
4
Shrug (Barbell)
6
8 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Rack Pull (Barbell)
2
12 reps
-
7
Pull Through (Cable)
3
10 reps
-
8
Upright Row (Barbell)
4
10 reps
-
9
Lateral Raise (Cable)
7
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
4
12 reps
-
3
Band Pull Apart
4
10 reps
-
4
Shrug (Barbell)
6
8 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Rack Pull (Barbell)
2
12 reps
-
7
Pull Through (Cable)
3
10 reps
-
8
Upright Row (Barbell)
4
10 reps
-
9
Lateral Raise (Cable)
7
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
4
12 reps
-
3
Band Pull Apart
4
10 reps
-
4
Shrug (Barbell)
6
8 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Rack Pull (Barbell)
2
12 reps
-
7
Pull Through (Cable)
3
10 reps
-
8
Upright Row (Barbell)
4
10 reps
-
9
Lateral Raise (Cable)
7
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
4
12 reps
-
3
Band Pull Apart
4
10 reps
-
4
Shrug (Barbell)
6
8 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Rack Pull (Barbell)
2
12 reps
-
7
Pull Through (Cable)
3
10 reps
-
8
Upright Row (Barbell)
4
10 reps
-
9
Lateral Raise (Cable)
7
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
4
12 reps
-
3
Band Pull Apart
4
10 reps
-
4
Shrug (Barbell)
6
8 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Rack Pull (Barbell)
2
12 reps
-
7
Pull Through (Cable)
3
10 reps
-
8
Upright Row (Barbell)
4
10 reps
-
9
Lateral Raise (Cable)
7
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
4
12 reps
-
3
Band Pull Apart
4
10 reps
-
4
Shrug (Barbell)
6
8 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Rack Pull (Barbell)
2
12 reps
-
7
Pull Through (Cable)
3
10 reps
-
8
Upright Row (Barbell)
4
10 reps
-
9
Lateral Raise (Cable)
7
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
6
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Curl
4
10 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Lying Leg Curl
6
10 reps
-
7
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Arnold Press
4
12 reps
-
3
Band Pull Apart
4
10 reps
-
4
Shrug (Barbell)
6
8 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Rack Pull (Barbell)
2
12 reps
-
7
Pull Through (Cable)
3
10 reps
-
8
Upright Row (Barbell)
4
10 reps
-
9
Lateral Raise (Cable)
7
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
6
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Curl
4
10 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Lying Leg Curl
6
10 reps
-
7
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
6
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Curl
4
10 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Lying Leg Curl
6
10 reps
-
7
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
6
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Curl
4
10 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Lying Leg Curl
6
10 reps
-
7
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
6
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Curl
4
10 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Lying Leg Curl
6
10 reps
-
7
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
6
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Curl
4
10 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Lying Leg Curl
6
10 reps
-
7
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
6
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Curl
4
10 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Lying Leg Curl
6
10 reps
-
7
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
6
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Curl
4
10 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Lying Leg Curl
6
10 reps
-
7
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
6
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Curl
4
10 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Lying Leg Curl
6
10 reps
-
7
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
6
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Curl
4
10 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Lying Leg Curl
6
10 reps
-
7
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Press
6
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Curl
4
10 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Lying Leg Curl
6
10 reps
-
7
Back Extension
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10 reps
12 reps
-
-
2
Bicep Curl (Cable)
4
10 reps
-
3
Preacher Curl (Barbell)
6
10 reps
-
4
Single Arm Pushdown
4
10 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10 reps
12 reps
-
-
2
Bicep Curl (Cable)
4
10 reps
-
3
Preacher Curl (Barbell)
6
10 reps
-
4
Single Arm Pushdown
4
10 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10 reps
12 reps
-
-
2
Bicep Curl (Cable)
4
10 reps
-
3
Preacher Curl (Barbell)
6
10 reps
-
4
Single Arm Pushdown
4
10 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10 reps
12 reps
-
-
2
Bicep Curl (Cable)
4
10 reps
-
3
Preacher Curl (Barbell)
6
10 reps
-
4
Single Arm Pushdown
4
10 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10 reps
12 reps
-
-
2
Bicep Curl (Cable)
4
10 reps
-
3
Preacher Curl (Barbell)
6
10 reps
-
4
Single Arm Pushdown
4
10 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10 reps
12 reps
-
-
2
Bicep Curl (Cable)
4
10 reps
-
3
Preacher Curl (Barbell)
6
10 reps
-
4
Single Arm Pushdown
4
10 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10 reps
12 reps
-
-
2
Bicep Curl (Cable)
4
10 reps
-
3
Preacher Curl (Barbell)
6
10 reps
-
4
Single Arm Pushdown
4
10 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10 reps
12 reps
-
-
2
Bicep Curl (Cable)
4
10 reps
-
3
Preacher Curl (Barbell)
6
10 reps
-
4
Single Arm Pushdown
4
10 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10 reps
12 reps
-
-
2
Bicep Curl (Cable)
4
10 reps
-
3
Preacher Curl (Barbell)
6
10 reps
-
4
Single Arm Pushdown
4
10 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10 reps
12 reps
-
-
2
Bicep Curl (Cable)
4
10 reps
-
3
Preacher Curl (Barbell)
6
10 reps
-
4
Single Arm Pushdown
4
10 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10 reps
12 reps
-
-
2
Bicep Curl (Cable)
4
10 reps
-
3
Preacher Curl (Barbell)
6
10 reps
-
4
Single Arm Pushdown
4
10 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10 reps
12 reps
-
-
2
Bicep Curl (Cable)
4
10 reps
-
3
Preacher Curl (Barbell)
6
10 reps
-
4
Single Arm Pushdown
4
10 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
7
Tricep Rope Push Down (Cable)
6
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
7 Sets
10 Reps
-
2
Face Pull
3 Sets
12 Reps
-
3
Barbell Row
4 Sets
10 Reps
-
4
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
100 Reps
10 Reps
-
-
5
Y Raise
3 Sets
10 Reps
-
6
T-Bar Row
4 Sets
10 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
-
2
Incline Fly Press (Dumbbell)
3 Sets
12 Reps
-
3
Bench Press (Paused)
3 Sets
10 Reps
-
4
Pec Fly (Dumbbell)
3 Sets
10 Reps
-
5
Pec Deck (Machine)
4 Sets
10 Reps
-
6
Chest Fly (Cable)
6 Sets
10 Reps
-
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
2
Arnold Press
4 Sets
12 Reps
-
3
Band Pull Apart
4 Sets
10 Reps
-
4
Shrug (Barbell)
6 Sets
8 Reps
-
5
Upright Row (Cable)
3 Sets
10 Reps
-
6
Rack Pull (Barbell)
2 Sets
12 Reps
-
7
Pull Through (Cable)
3 Sets
10 Reps
-
8
Upright Row (Barbell)
4 Sets
10 Reps
-
9
Lateral Raise (Cable)
7 Sets
10 Reps
-
Day 4
1
Hack Squat
4 Sets
10 Reps
-
2
Leg Press
6 Sets
10 Reps
-
3
Walking Lunge
3 Sets
12 Reps
-
4
Leg Curl
4 Sets
10 Reps
-
5
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
6
Lying Leg Curl
6 Sets
10 Reps
-
7
Back Extension
3 Sets
12 Reps
-
Day 5
1
Hammer Curl
1 Set
2 Sets
10 Reps
12 Reps
-
-
2
Bicep Curl (Cable)
4 Sets
10 Reps
-
3
Preacher Curl (Barbell)
6 Sets
10 Reps
-
4
Single Arm Pushdown
4 Sets
10 Reps
-
5
Seated Dip (Machine)
4 Sets
12 Reps
-
6
Skull Crusher (Dumbbell)
4 Sets
10 Reps
-
7
Tricep Rope Push Down (Cable)
6 Sets
10 Reps
-