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Axeman Arms: Fix Your Spider Physique

by Cal

Program Description

This is an arm specialization plan, but everything will grow if you bring the intensity. In essence, this is a low volume, high intensity chest, back, and leg program, combined with high volume arm days. Use double progressions and dynamic double progressions as stated in the exercise descriptions, and rotate out movements when they get stale. Undo the torso domination that the PPL/Powerlifting programs often produce!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 05, 2025 10:47
  • Last Edited
    Dec 06, 2025 12:00
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Biceps
11%
Front Delts
10.2%
Upper Back
9.4%
Middle Delts
7.9%
Forearms
7.9%
Lats
6.3%
Hamstrings
6.3%
Quadriceps
5.5%
Glutes
4.9%
Chest
4.7%
Rear Delts
4.7%
Abs
3.1%
Calves
2.4%
Lower Back
2.4%
Other
1.6%
Abductors
0.8%
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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
Chest Press (Machine)
1
1
6-9 reps
12-15 reps
-
-
2
Pull-Up (Weighted)
1
1
6-9 reps
12-15 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
1
6-9 reps
12-15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
5
Hatfield Squat (Safety Squat Bar)
1
1
6-8 reps
10-12 reps
-
-
6
Leg Curl
2
8-12 reps
-
7
Leg Extension
3
12-15 reps
-
8
Toe Press
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-9 reps
12-15 reps
-
-
2
Pull-Up (Weighted)
1
1
6-9 reps
12-15 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
1
6-9 reps
12-15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
5
Hatfield Squat (Safety Squat Bar)
1
1
6-8 reps
10-12 reps
-
-
6
Leg Curl
2
8-12 reps
-
7
Leg Extension
3
12-15 reps
-
8
Toe Press
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-9 reps
12-15 reps
-
-
2
Pull-Up (Weighted)
1
1
6-9 reps
12-15 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
1
6-9 reps
12-15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
5
Hatfield Squat (Safety Squat Bar)
1
1
6-8 reps
10-12 reps
-
-
6
Leg Curl
2
8-12 reps
-
7
Leg Extension
3
12-15 reps
-
8
Toe Press
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-9 reps
12-15 reps
-
-
2
Pull-Up (Weighted)
1
1
6-9 reps
12-15 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
1
6-9 reps
12-15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
5
Hatfield Squat (Safety Squat Bar)
1
1
6-8 reps
10-12 reps
-
-
6
Leg Curl
2
8-12 reps
-
7
Leg Extension
3
12-15 reps
-
8
Toe Press
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-9 reps
12-15 reps
-
-
2
Pull-Up (Weighted)
1
1
6-9 reps
12-15 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
1
6-9 reps
12-15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
5
Hatfield Squat (Safety Squat Bar)
1
1
6-8 reps
10-12 reps
-
-
6
Leg Curl
2
8-12 reps
-
7
Leg Extension
3
12-15 reps
-
8
Toe Press
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-9 reps
12-15 reps
-
-
2
Pull-Up (Weighted)
1
1
6-9 reps
12-15 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
1
6-9 reps
12-15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
5
Hatfield Squat (Safety Squat Bar)
1
1
6-8 reps
10-12 reps
-
-
6
Leg Curl
2
8-12 reps
-
7
Leg Extension
3
12-15 reps
-
8
Toe Press
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-9 reps
12-15 reps
-
-
2
Pull-Up (Weighted)
1
1
6-9 reps
12-15 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
1
6-9 reps
12-15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
5
Hatfield Squat (Safety Squat Bar)
1
1
6-8 reps
10-12 reps
-
-
6
Leg Curl
2
8-12 reps
-
7
Leg Extension
3
12-15 reps
-
8
Toe Press
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-9 reps
12-15 reps
-
-
2
Pull-Up (Weighted)
1
1
6-9 reps
12-15 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
1
6-9 reps
12-15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
5
Hatfield Squat (Safety Squat Bar)
1
1
6-8 reps
10-12 reps
-
-
6
Leg Curl
2
8-12 reps
-
7
Leg Extension
3
12-15 reps
-
8
Toe Press
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-9 reps
12-15 reps
-
-
2
Pull-Up (Weighted)
1
1
6-9 reps
12-15 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
1
6-9 reps
12-15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
5
Hatfield Squat (Safety Squat Bar)
1
1
6-8 reps
10-12 reps
-
-
6
Leg Curl
2
8-12 reps
-
7
Leg Extension
3
12-15 reps
-
8
Toe Press
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-9 reps
12-15 reps
-
-
2
Pull-Up (Weighted)
1
1
6-9 reps
12-15 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
1
6-9 reps
12-15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
5
Hatfield Squat (Safety Squat Bar)
1
1
6-8 reps
10-12 reps
-
-
6
Leg Curl
2
8-12 reps
-
7
Leg Extension
3
12-15 reps
-
8
Toe Press
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-9 reps
12-15 reps
-
-
2
Pull-Up (Weighted)
1
1
6-9 reps
12-15 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
1
6-9 reps
12-15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
5
Hatfield Squat (Safety Squat Bar)
1
1
6-8 reps
10-12 reps
-
-
6
Leg Curl
2
8-12 reps
-
7
Leg Extension
3
12-15 reps
-
8
Toe Press
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-9 reps
12-15 reps
-
-
2
Pull-Up (Weighted)
1
1
6-9 reps
12-15 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
1
6-9 reps
12-15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
5
Hatfield Squat (Safety Squat Bar)
1
1
6-8 reps
10-12 reps
-
-
6
Leg Curl
2
8-12 reps
-
7
Leg Extension
3
12-15 reps
-
8
Toe Press
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
-
2A
Alternating Dumbbell Curl
2
8-10 reps
-
2B
Tricep Pushdown (Cable)
2
12-15 reps
-
3
Upright Row (Barbell)
2
16-20 reps
-
4A
Skull Crusher (Dumbbell)
2
8-10 reps
-
4B
Preacher Curl (Dumbbell)
2
8-10 reps
-
5
Powell Raise
2
12-15 reps
-
6
Wrist Curls
2
12-15 reps
-
7
Wrist Extension (Dumbbell)
2
12-15 reps
-
8
Rotator Cuff DB External Rotation From Knee
2
12-15 reps
-
9
Max Capt Chair Leg Raises In 10m
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
-
2A
Alternating Dumbbell Curl
2
8-10 reps
-
2B
Tricep Pushdown (Cable)
2
12-15 reps
-
3
Upright Row (Barbell)
2
16-20 reps
-
4A
Skull Crusher (Dumbbell)
2
8-10 reps
-
4B
Preacher Curl (Dumbbell)
2
8-10 reps
-
5
Powell Raise
2
12-15 reps
-
6
Wrist Curls
2
12-15 reps
-
7
Wrist Extension (Dumbbell)
2
12-15 reps
-
8
Rotator Cuff DB External Rotation From Knee
2
12-15 reps
-
9
Max Capt Chair Leg Raises In 10m
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
-
2A
Alternating Dumbbell Curl
2
8-10 reps
-
2B
Tricep Pushdown (Cable)
2
12-15 reps
-
3
Upright Row (Barbell)
2
16-20 reps
-
4A
Skull Crusher (Dumbbell)
2
8-10 reps
-
4B
Preacher Curl (Dumbbell)
2
8-10 reps
-
5
Powell Raise
2
12-15 reps
-
6
Wrist Curls
2
12-15 reps
-
7
Wrist Extension (Dumbbell)
2
12-15 reps
-
8
Rotator Cuff DB External Rotation From Knee
2
12-15 reps
-
9
Max Capt Chair Leg Raises In 10m
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
-
2A
Alternating Dumbbell Curl
2
8-10 reps
-
2B
Tricep Pushdown (Cable)
2
12-15 reps
-
3
Upright Row (Barbell)
2
16-20 reps
-
4A
Skull Crusher (Dumbbell)
2
8-10 reps
-
4B
Preacher Curl (Dumbbell)
2
8-10 reps
-
5
Powell Raise
2
12-15 reps
-
6
Wrist Curls
2
12-15 reps
-
7
Wrist Extension (Dumbbell)
2
12-15 reps
-
8
Rotator Cuff DB External Rotation From Knee
2
12-15 reps
-
9
Max Capt Chair Leg Raises In 10m
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
-
2A
Alternating Dumbbell Curl
2
8-10 reps
-
2B
Tricep Pushdown (Cable)
2
12-15 reps
-
3
Upright Row (Barbell)
2
16-20 reps
-
4A
Skull Crusher (Dumbbell)
2
8-10 reps
-
4B
Preacher Curl (Dumbbell)
2
8-10 reps
-
5
Powell Raise
2
12-15 reps
-
6
Wrist Curls
2
12-15 reps
-
7
Wrist Extension (Dumbbell)
2
12-15 reps
-
8
Rotator Cuff DB External Rotation From Knee
2
12-15 reps
-
9
Max Capt Chair Leg Raises In 10m
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
-
2A
Alternating Dumbbell Curl
2
8-10 reps
-
2B
Tricep Pushdown (Cable)
2
12-15 reps
-
3
Upright Row (Barbell)
2
16-20 reps
-
4A
Skull Crusher (Dumbbell)
2
8-10 reps
-
4B
Preacher Curl (Dumbbell)
2
8-10 reps
-
5
Powell Raise
2
12-15 reps
-
6
Wrist Curls
2
12-15 reps
-
7
Wrist Extension (Dumbbell)
2
12-15 reps
-
8
Rotator Cuff DB External Rotation From Knee
2
12-15 reps
-
9
Max Capt Chair Leg Raises In 10m
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
-
2A
Alternating Dumbbell Curl
2
8-10 reps
-
2B
Tricep Pushdown (Cable)
2
12-15 reps
-
3
Upright Row (Barbell)
2
16-20 reps
-
4A
Skull Crusher (Dumbbell)
2
8-10 reps
-
4B
Preacher Curl (Dumbbell)
2
8-10 reps
-
5
Powell Raise
2
12-15 reps
-
6
Wrist Curls
2
12-15 reps
-
7
Wrist Extension (Dumbbell)
2
12-15 reps
-
8
Rotator Cuff DB External Rotation From Knee
2
12-15 reps
-
9
Max Capt Chair Leg Raises In 10m
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
-
2A
Alternating Dumbbell Curl
2
8-10 reps
-
2B
Tricep Pushdown (Cable)
2
12-15 reps
-
3
Upright Row (Barbell)
2
16-20 reps
-
4A
Skull Crusher (Dumbbell)
2
8-10 reps
-
4B
Preacher Curl (Dumbbell)
2
8-10 reps
-
5
Powell Raise
2
12-15 reps
-
6
Wrist Curls
2
12-15 reps
-
7
Wrist Extension (Dumbbell)
2
12-15 reps
-
8
Rotator Cuff DB External Rotation From Knee
2
12-15 reps
-
9
Max Capt Chair Leg Raises In 10m
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
-
2A
Alternating Dumbbell Curl
2
8-10 reps
-
2B
Tricep Pushdown (Cable)
2
12-15 reps
-
3
Upright Row (Barbell)
2
16-20 reps
-
4A
Skull Crusher (Dumbbell)
2
8-10 reps
-
4B
Preacher Curl (Dumbbell)
2
8-10 reps
-
5
Powell Raise
2
12-15 reps
-
6
Wrist Curls
2
12-15 reps
-
7
Wrist Extension (Dumbbell)
2
12-15 reps
-
8
Rotator Cuff DB External Rotation From Knee
2
12-15 reps
-
9
Max Capt Chair Leg Raises In 10m
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
-
2A
Alternating Dumbbell Curl
2
8-10 reps
-
2B
Tricep Pushdown (Cable)
2
12-15 reps
-
3
Upright Row (Barbell)
2
16-20 reps
-
4A
Skull Crusher (Dumbbell)
2
8-10 reps
-
4B
Preacher Curl (Dumbbell)
2
8-10 reps
-
5
Powell Raise
2
12-15 reps
-
6
Wrist Curls
2
12-15 reps
-
7
Wrist Extension (Dumbbell)
2
12-15 reps
-
8
Rotator Cuff DB External Rotation From Knee
2
12-15 reps
-
9
Max Capt Chair Leg Raises In 10m
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
-
2A
Alternating Dumbbell Curl
2
8-10 reps
-
2B
Tricep Pushdown (Cable)
2
12-15 reps
-
3
Upright Row (Barbell)
2
16-20 reps
-
4A
Skull Crusher (Dumbbell)
2
8-10 reps
-
4B
Preacher Curl (Dumbbell)
2
8-10 reps
-
5
Powell Raise
2
12-15 reps
-
6
Wrist Curls
2
12-15 reps
-
7
Wrist Extension (Dumbbell)
2
12-15 reps
-
8
Rotator Cuff DB External Rotation From Knee
2
12-15 reps
-
9
Max Capt Chair Leg Raises In 10m
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
-
2A
Alternating Dumbbell Curl
2
8-10 reps
-
2B
Tricep Pushdown (Cable)
2
12-15 reps
-
3
Upright Row (Barbell)
2
16-20 reps
-
4A
Skull Crusher (Dumbbell)
2
8-10 reps
-
4B
Preacher Curl (Dumbbell)
2
8-10 reps
-
5
Powell Raise
2
12-15 reps
-
6
Wrist Curls
2
12-15 reps
-
7
Wrist Extension (Dumbbell)
2
12-15 reps
-
8
Rotator Cuff DB External Rotation From Knee
2
12-15 reps
-
9
Max Capt Chair Leg Raises In 10m
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
12-15 reps
-
-
2
Neutral Grip Pull Up
1
1
6-9 reps
12-15 reps
-
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Stiff Leg Deadlift
1
1
5-8 reps
10-12 reps
-
-
6
Leg Press (45 Degrees)
1
1
7-10 reps
12-15 reps
-
-
7
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
12-15 reps
-
-
2
Neutral Grip Pull Up
1
1
6-9 reps
12-15 reps
-
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Stiff Leg Deadlift
1
1
5-8 reps
10-12 reps
-
-
6
Leg Press (45 Degrees)
1
1
7-10 reps
12-15 reps
-
-
7
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
12-15 reps
-
-
2
Neutral Grip Pull Up
1
1
6-9 reps
12-15 reps
-
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Stiff Leg Deadlift
1
1
5-8 reps
10-12 reps
-
-
6
Leg Press (45 Degrees)
1
1
7-10 reps
12-15 reps
-
-
7
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
12-15 reps
-
-
2
Neutral Grip Pull Up
1
1
6-9 reps
12-15 reps
-
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Stiff Leg Deadlift
1
1
5-8 reps
10-12 reps
-
-
6
Leg Press (45 Degrees)
1
1
7-10 reps
12-15 reps
-
-
7
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
12-15 reps
-
-
2
Neutral Grip Pull Up
1
1
6-9 reps
12-15 reps
-
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Stiff Leg Deadlift
1
1
5-8 reps
10-12 reps
-
-
6
Leg Press (45 Degrees)
1
1
7-10 reps
12-15 reps
-
-
7
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
12-15 reps
-
-
2
Neutral Grip Pull Up
1
1
6-9 reps
12-15 reps
-
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Stiff Leg Deadlift
1
1
5-8 reps
10-12 reps
-
-
6
Leg Press (45 Degrees)
1
1
7-10 reps
12-15 reps
-
-
7
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
12-15 reps
-
-
2
Neutral Grip Pull Up
1
1
6-9 reps
12-15 reps
-
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Stiff Leg Deadlift
1
1
5-8 reps
10-12 reps
-
-
6
Leg Press (45 Degrees)
1
1
7-10 reps
12-15 reps
-
-
7
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
12-15 reps
-
-
2
Neutral Grip Pull Up
1
1
6-9 reps
12-15 reps
-
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Stiff Leg Deadlift
1
1
5-8 reps
10-12 reps
-
-
6
Leg Press (45 Degrees)
1
1
7-10 reps
12-15 reps
-
-
7
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
12-15 reps
-
-
2
Neutral Grip Pull Up
1
1
6-9 reps
12-15 reps
-
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Stiff Leg Deadlift
1
1
5-8 reps
10-12 reps
-
-
6
Leg Press (45 Degrees)
1
1
7-10 reps
12-15 reps
-
-
7
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
12-15 reps
-
-
2
Neutral Grip Pull Up
1
1
6-9 reps
12-15 reps
-
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Stiff Leg Deadlift
1
1
5-8 reps
10-12 reps
-
-
6
Leg Press (45 Degrees)
1
1
7-10 reps
12-15 reps
-
-
7
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
12-15 reps
-
-
2
Neutral Grip Pull Up
1
1
6-9 reps
12-15 reps
-
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Stiff Leg Deadlift
1
1
5-8 reps
10-12 reps
-
-
6
Leg Press (45 Degrees)
1
1
7-10 reps
12-15 reps
-
-
7
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
12-15 reps
-
-
2
Neutral Grip Pull Up
1
1
6-9 reps
12-15 reps
-
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Stiff Leg Deadlift
1
1
5-8 reps
10-12 reps
-
-
6
Leg Press (45 Degrees)
1
1
7-10 reps
12-15 reps
-
-
7
Back Extension (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-10 reps
-
2A
Tricep Pushdown (Cable)
2
15-20 reps
-
2B
Lateral Raise (Dumbbell)
2
12-15 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Lu Raise
2
12-15 reps
-
4B
Tricep Extension (Cable)
2
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Ab Wheel
2
12-15 reps
-
7
Dead Hang
2
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-10 reps
-
2A
Tricep Pushdown (Cable)
2
15-20 reps
-
2B
Lateral Raise (Dumbbell)
2
12-15 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Lu Raise
2
12-15 reps
-
4B
Tricep Extension (Cable)
2
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Ab Wheel
2
12-15 reps
-
7
Dead Hang
2
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-10 reps
-
2A
Tricep Pushdown (Cable)
2
15-20 reps
-
2B
Lateral Raise (Dumbbell)
2
12-15 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Lu Raise
2
12-15 reps
-
4B
Tricep Extension (Cable)
2
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Ab Wheel
2
12-15 reps
-
7
Dead Hang
2
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-10 reps
-
2A
Tricep Pushdown (Cable)
2
15-20 reps
-
2B
Lateral Raise (Dumbbell)
2
12-15 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Lu Raise
2
12-15 reps
-
4B
Tricep Extension (Cable)
2
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Ab Wheel
2
12-15 reps
-
7
Dead Hang
2
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-10 reps
-
2A
Tricep Pushdown (Cable)
2
15-20 reps
-
2B
Lateral Raise (Dumbbell)
2
12-15 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Lu Raise
2
12-15 reps
-
4B
Tricep Extension (Cable)
2
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Ab Wheel
2
12-15 reps
-
7
Dead Hang
2
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-10 reps
-
2A
Tricep Pushdown (Cable)
2
15-20 reps
-
2B
Lateral Raise (Dumbbell)
2
12-15 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Lu Raise
2
12-15 reps
-
4B
Tricep Extension (Cable)
2
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Ab Wheel
2
12-15 reps
-
7
Dead Hang
2
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-10 reps
-
2A
Tricep Pushdown (Cable)
2
15-20 reps
-
2B
Lateral Raise (Dumbbell)
2
12-15 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Lu Raise
2
12-15 reps
-
4B
Tricep Extension (Cable)
2
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Ab Wheel
2
12-15 reps
-
7
Dead Hang
2
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-10 reps
-
2A
Tricep Pushdown (Cable)
2
15-20 reps
-
2B
Lateral Raise (Dumbbell)
2
12-15 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Lu Raise
2
12-15 reps
-
4B
Tricep Extension (Cable)
2
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Ab Wheel
2
12-15 reps
-
7
Dead Hang
2
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-10 reps
-
2A
Tricep Pushdown (Cable)
2
15-20 reps
-
2B
Lateral Raise (Dumbbell)
2
12-15 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Lu Raise
2
12-15 reps
-
4B
Tricep Extension (Cable)
2
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Ab Wheel
2
12-15 reps
-
7
Dead Hang
2
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-10 reps
-
2A
Tricep Pushdown (Cable)
2
15-20 reps
-
2B
Lateral Raise (Dumbbell)
2
12-15 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Lu Raise
2
12-15 reps
-
4B
Tricep Extension (Cable)
2
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Ab Wheel
2
12-15 reps
-
7
Dead Hang
2
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-10 reps
-
2A
Tricep Pushdown (Cable)
2
15-20 reps
-
2B
Lateral Raise (Dumbbell)
2
12-15 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Lu Raise
2
12-15 reps
-
4B
Tricep Extension (Cable)
2
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Ab Wheel
2
12-15 reps
-
7
Dead Hang
2
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-10 reps
-
2A
Tricep Pushdown (Cable)
2
15-20 reps
-
2B
Lateral Raise (Dumbbell)
2
12-15 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Lu Raise
2
12-15 reps
-
4B
Tricep Extension (Cable)
2
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Ab Wheel
2
12-15 reps
-
7
Dead Hang
2
1-2 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
6-9 Reps
12-15 Reps
-
-
2
Pull-Up (Weighted)
1 Set
1 Set
6-9 Reps
12-15 Reps
-
-
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
6-9 Reps
12-15 Reps
-
-
4
Seated Wide-Grip Row (Cable)
2 Sets
8-10 Reps
-
5
Hatfield Squat (Safety Squat Bar)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
6
Leg Curl
2 Sets
8-12 Reps
-
7
Leg Extension
3 Sets
12-15 Reps
-
8
Toe Press
3 Sets
12-15 Reps
-
Day 2
1
Lateral Raise (Cable)
2 Sets
12-15 Reps
-
2A
Alternating Dumbbell Curl
2 Sets
8-10 Reps
-
2B
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
-
3
Upright Row (Barbell)
2 Sets
16-20 Reps
-
4A
Skull Crusher (Dumbbell)
2 Sets
8-10 Reps
-
4B
Preacher Curl (Dumbbell)
2 Sets
8-10 Reps
-
5
Powell Raise
2 Sets
12-15 Reps
-
6
Wrist Curls
2 Sets
12-15 Reps
-
7
Wrist Extension (Dumbbell)
2 Sets
12-15 Reps
-
8
Rotator Cuff DB External Rotation From Knee
2 Sets
12-15 Reps
-
9
Max Capt Chair Leg Raises In 10m
1 Set
100 Reps
-
Day 4
1
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
-
2A
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
-
2B
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
3
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
4A
Lu Raise
2 Sets
12-15 Reps
-
4B
Tricep Extension (Cable)
2 Sets
8-10 Reps
-
5
Face Pull
2 Sets
12-15 Reps
-
6
Ab Wheel
2 Sets
12-15 Reps
-
7
Dead Hang
2 Sets
1-2 mins
-
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-9 Reps
12-15 Reps
-
-
2
Neutral Grip Pull Up
1 Set
1 Set
6-9 Reps
12-15 Reps
-
-
3
Pec Deck (Machine)
2 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)
2 Sets
8-12 Reps
-
5
Stiff Leg Deadlift
1 Set
1 Set
5-8 Reps
10-12 Reps
-
-
6
Leg Press (45 Degrees)
1 Set
1 Set
7-10 Reps
12-15 Reps
-
-
7
Back Extension (Weighted)
2 Sets
8-12 Reps
-