Program Description
Lose 10 lbs and drop to 170lbs while gaining muscle
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout100 minutes
- CreatedOct 05, 2024 06:34
- Last EditedOct 05, 2024 10:17
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 (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
1 reps
-
-
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
1 reps
-
-
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
1 reps
-
-
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
1 reps
-
-
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
1 reps
-
-
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
1 reps
-
-
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
1 reps
-
-
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
1 reps
-
-
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
1 reps
-
-
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
1 reps
-
-
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
1 reps
-
-
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
1 reps
-
-
-
2
Leg Press
4
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Seated Calf Raise
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
-
2
Lat Pulldown
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)5 Sets
5 Reps
-
2
Incline Bench Press (Barbell)4 Sets
10 Reps
-
3
Dip (Assisted)3 Sets
10 Reps
-
4
Pec Deck (Machine)3 Sets
12 Reps
-
5
Bicep Curl (EZ Bar)3 Sets
10 Reps
-
6
Concentration Curl3 Sets
10 Reps
-
7
Preacher Curl (Barbell)3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)4 Sets
1 Set
1 Set
5 Reps
3 Reps
1 Reps
-
-
-
2
Leg Press4 Sets
10 Reps
-
3
Stiff Leg Deadlift4 Sets
8 Reps
-
4
Seated Calf Raise3 Sets
8 Reps
-
5
Standing Calf Raise3 Sets
12 Reps
-
6
Seated Shoulder Press (Dumbbell)4 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
8
Rear Delt Fly (Machine)3 Sets
10 Reps
-
9
Shrug (Dumbbell)4 Sets
10 Reps
-
Day 3
1
Wide Grip Pull-Up4 Sets
8 Reps
-
2
Lat Pulldown4 Sets
10 Reps
-
3
Dumbbell Row4 Sets
10 Reps
-
4
T-Bar Row4 Sets
10 Reps
-
5
Lying Tricep Extension (Barbell)3 Sets
10 Reps
-
6
Tricep Rope Push Down (Cable)3 Sets
12 Reps
-
7
Single Arm Tricep Extension (Cable)3 Sets
12 Reps
-