Program Description
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Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Athletics
- EquipmentGarage Gym
- Program Length13 weeks
- Time Per Workout20 minutes
- CreatedDec 27, 2024 12:18
- Last EditedJun 18, 2025 11:46
Summary
Unleash your inner strength with the Thor workout program, a comprehensive 13-week journey designed to sculpt your chest, back, and core. Comprising five days of targeted training each week, this program utilizes a mix of barbell, dumbbell, and bodyweight exercises to build muscle and enhance endurance. Expect to tackle powerful movements like the bench press, pull-ups, and cable crunches, all tailored to maximize your gains. Equip your garage gym and prepare to forge a physique that embodies strength and resilience!
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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
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Push Up
4
8 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Wide Grip Pull-Up
4
8 reps
-
8
Dip (Assisted)
4
12 reps
-
9A
Plank
3
1 mins
-
9B
Cable Crunch
3
15 reps
-
9C
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Push Up
4
8 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Wide Grip Pull-Up
4
8 reps
-
8
Dip (Assisted)
4
12 reps
-
9A
Plank
3
1 mins
-
9B
Cable Crunch
3
15 reps
-
9C
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Push Up
4
8 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Wide Grip Pull-Up
4
8 reps
-
8
Dip (Assisted)
4
12 reps
-
9A
Plank
3
1 mins
-
9B
Cable Crunch
3
15 reps
-
9C
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Push Up
4
8 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Wide Grip Pull-Up
4
8 reps
-
8
Dip (Assisted)
4
12 reps
-
9A
Plank
3
1 mins
-
9B
Cable Crunch
3
15 reps
-
9C
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Push Up
4
8 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Wide Grip Pull-Up
4
8 reps
-
8
Dip (Assisted)
4
12 reps
-
9A
Plank
3
1 mins
-
9B
Cable Crunch
3
15 reps
-
9C
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Push Up
4
8 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Wide Grip Pull-Up
4
8 reps
-
8
Dip (Assisted)
4
12 reps
-
9A
Plank
3
1 mins
-
9B
Cable Crunch
3
15 reps
-
9C
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Push Up
4
8 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Wide Grip Pull-Up
4
8 reps
-
8
Dip (Assisted)
4
12 reps
-
9A
Plank
3
1 mins
-
9B
Cable Crunch
3
15 reps
-
9C
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Push Up
4
8 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Wide Grip Pull-Up
4
8 reps
-
8
Dip (Assisted)
4
12 reps
-
9A
Plank
3
1 mins
-
9B
Cable Crunch
3
15 reps
-
9C
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Push Up
4
8 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Wide Grip Pull-Up
4
8 reps
-
8
Dip (Assisted)
4
12 reps
-
9A
Plank
3
1 mins
-
9B
Cable Crunch
3
15 reps
-
9C
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Push Up
4
8 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Wide Grip Pull-Up
4
8 reps
-
8
Dip (Assisted)
4
12 reps
-
9A
Plank
3
1 mins
-
9B
Cable Crunch
3
15 reps
-
9C
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Push Up
4
8 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Wide Grip Pull-Up
4
8 reps
-
8
Dip (Assisted)
4
12 reps
-
9A
Plank
3
1 mins
-
9B
Cable Crunch
3
15 reps
-
9C
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Push Up
4
8 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Wide Grip Pull-Up
4
8 reps
-
8
Dip (Assisted)
4
12 reps
-
9A
Plank
3
1 mins
-
9B
Cable Crunch
3
15 reps
-
9C
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Push Up
4
8 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Wide Grip Pull-Up
4
8 reps
-
8
Dip (Assisted)
4
12 reps
-
9A
Plank
3
1 mins
-
9B
Cable Crunch
3
15 reps
-
9C
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
3
Lying Leg Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
3
Lying Leg Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
3
Lying Leg Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
3
Lying Leg Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
3
Lying Leg Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
3
Lying Leg Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
3
Lying Leg Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
3
Lying Leg Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
3
Lying Leg Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
3
Lying Leg Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
3
Lying Leg Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
3
Lying Leg Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
3
Lying Leg Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
French Press
3
10 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
15 reps
-
6C
Hanging Knee Raise
3
15 reps
-
7
Cardio
1
75 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
French Press
3
10 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
15 reps
-
6C
Hanging Knee Raise
3
15 reps
-
7
Cardio
1
75 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
French Press
3
10 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
15 reps
-
6C
Hanging Knee Raise
3
15 reps
-
7
Cardio
1
75 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
French Press
3
10 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
15 reps
-
6C
Hanging Knee Raise
3
15 reps
-
7
Cardio
1
75 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
French Press
3
10 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
15 reps
-
6C
Hanging Knee Raise
3
15 reps
-
7
Cardio
1
75 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
French Press
3
10 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
15 reps
-
6C
Hanging Knee Raise
3
15 reps
-
7
Cardio
1
75 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
French Press
3
10 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
15 reps
-
6C
Hanging Knee Raise
3
15 reps
-
7
Cardio
1
75 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
French Press
3
10 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
15 reps
-
6C
Hanging Knee Raise
3
15 reps
-
7
Cardio
1
75 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
French Press
3
10 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
15 reps
-
6C
Hanging Knee Raise
3
15 reps
-
7
Cardio
1
75 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
French Press
3
10 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
15 reps
-
6C
Hanging Knee Raise
3
15 reps
-
7
Cardio
1
75 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
French Press
3
10 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
15 reps
-
6C
Hanging Knee Raise
3
15 reps
-
7
Cardio
1
75 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
French Press
3
10 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
15 reps
-
6C
Hanging Knee Raise
3
15 reps
-
7
Cardio
1
75 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
French Press
3
10 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
15 reps
-
6C
Hanging Knee Raise
3
15 reps
-
7
Cardio
1
75 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Push Up
4
8 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Wide Grip Pull-Up
4
8 reps
-
8A
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8B
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Push Up
4
8 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Wide Grip Pull-Up
4
8 reps
-
8A
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8B
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Push Up
4
8 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Wide Grip Pull-Up
4
8 reps
-
8A
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8B
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Push Up
4
8 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Wide Grip Pull-Up
4
8 reps
-
8A
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8B
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Push Up
4
8 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Wide Grip Pull-Up
4
8 reps
-
8A
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8B
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Push Up
4
8 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Wide Grip Pull-Up
4
8 reps
-
8A
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8B
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Push Up
4
8 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Wide Grip Pull-Up
4
8 reps
-
8A
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8B
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Push Up
4
8 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Wide Grip Pull-Up
4
8 reps
-
8A
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8B
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Push Up
4
8 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Wide Grip Pull-Up
4
8 reps
-
8A
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8B
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Push Up
4
8 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Wide Grip Pull-Up
4
8 reps
-
8A
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8B
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Push Up
4
8 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Wide Grip Pull-Up
4
8 reps
-
8A
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8B
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Push Up
4
8 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Wide Grip Pull-Up
4
8 reps
-
8A
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8B
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Dumbbell)
4
12 reps
-
4
Push Up
4
8 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Chest Supported Row (Dumbbell)
4
8 reps
-
7
Wide Grip Pull-Up
4
8 reps
-
8A
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8B
Lateral Raise (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
3
Lying Leg Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
6
Plank
3
1 mins
-
7
Cable Crunch
3
15 reps
-
8
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
3
Lying Leg Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
6
Plank
3
1 mins
-
7
Cable Crunch
3
15 reps
-
8
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
3
Lying Leg Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
6
Plank
3
1 mins
-
7
Cable Crunch
3
15 reps
-
8
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
3
Lying Leg Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
6
Plank
3
1 mins
-
7
Cable Crunch
3
15 reps
-
8
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
3
Lying Leg Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
6
Plank
3
1 mins
-
7
Cable Crunch
3
15 reps
-
8
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
3
Lying Leg Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
6
Plank
3
1 mins
-
7
Cable Crunch
3
15 reps
-
8
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
3
Lying Leg Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
6
Plank
3
1 mins
-
7
Cable Crunch
3
15 reps
-
8
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
3
Lying Leg Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
6
Plank
3
1 mins
-
7
Cable Crunch
3
15 reps
-
8
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
3
Lying Leg Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
6
Plank
3
1 mins
-
7
Cable Crunch
3
15 reps
-
8
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
3
Lying Leg Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
6
Plank
3
1 mins
-
7
Cable Crunch
3
15 reps
-
8
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
3
Lying Leg Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
6
Plank
3
1 mins
-
7
Cable Crunch
3
15 reps
-
8
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
3
Lying Leg Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
6
Plank
3
1 mins
-
7
Cable Crunch
3
15 reps
-
8
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
3
Lying Leg Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Press (45 Degrees)
2
20 reps
-
6
Plank
3
1 mins
-
7
Cable Crunch
3
15 reps
-
8
Hanging Knee Raise
3
15 reps
-
Week 1
1 / 13 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)5 Sets
8 Reps
-
3
Chest Fly (Dumbbell)4 Sets
12 Reps
-
4
Push Up4 Sets
8 Reps
-
5
Single Arm Row (Dumbbell)4 Sets
8 Reps
-
6
Chest Supported Row (Dumbbell)4 Sets
8 Reps
-
7
Wide Grip Pull-Up4 Sets
8 Reps
-
8
Dip (Assisted)4 Sets
12 Reps
-
9A
Plank3 Sets
1 mins
-
9B
Cable Crunch3 Sets
15 Reps
-
9C
Hanging Knee Raise3 Sets
15 Reps
-
Day 3
1
Chin-Up (Bodyweight)5 Sets
8 Reps
-
2
Bicep Curl (EZ Bar)3 Sets
10 Reps
-
3
Hammer Curl3 Sets
10 Reps
-
4
Tricep Rope Push Down (Cable)3 Sets
10 Reps
-
5
French Press3 Sets
10 Reps
-
6A
Plank3 Sets
1 mins
-
6B
Cable Crunch3 Sets
15 Reps
-
6C
Hanging Knee Raise3 Sets
15 Reps
-
7
Cardio1 Set
75 mins
-
Day 2
1
Squat (Barbell)5 Sets
12 Reps
-
2
Deadlift (Barbell)4 Sets
12 Reps
-
3
Lying Leg Curl3 Sets
20 Reps
-
4
Leg Extension3 Sets
20 Reps
-
5
Leg Press (45 Degrees)2 Sets
20 Reps
-
Day 5
1
Squat (Barbell)5 Sets
12 Reps
-
2
Deadlift (Barbell)4 Sets
12 Reps
-
3
Lying Leg Curl3 Sets
20 Reps
-
4
Leg Extension3 Sets
20 Reps
-
5
Leg Press (45 Degrees)2 Sets
20 Reps
-
6
Plank3 Sets
1 mins
-
7
Cable Crunch3 Sets
15 Reps
-
8
Hanging Knee Raise3 Sets
15 Reps
-
Day 4
1
Bench Press (Barbell)5 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)5 Sets
8 Reps
-
3
Chest Fly (Dumbbell)4 Sets
12 Reps
-
4
Push Up4 Sets
8 Reps
-
5
Single Arm Row (Dumbbell)4 Sets
8 Reps
-
6
Chest Supported Row (Dumbbell)4 Sets
8 Reps
-
7
Wide Grip Pull-Up4 Sets
8 Reps
-
8A
Seated Shoulder Press (Dumbbell)3 Sets
12 Reps
-
8B
Lateral Raise (Dumbbell)3 Sets
12 Reps
-