Program Description
Muscle + strength gains Example schedule Mon:torso Tues:limbs Wed:off Thurs:torso Fri:limbs Sat:off Sun:off
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 11, 2024 03:39
- Last EditedJun 18, 2025 11:59

Summary
Transform your physique with the Torso + Limb program, a comprehensive 12-week training plan designed for serious lifters. Comprising four workouts per week, this program expertly balances upper and lower body exercises to build strength and muscle across all major muscle groups. Each session includes a mix of compound and isolation movements, ensuring you maximize your gains while enhancing overall stability and power. Get ready to elevate your fitness journey and achieve the results you've always wanted!
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 (Barbell)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
7
Suitcase Carry
2
1.5 mins
-
8
Calf Raise (Leg Press)
1
5
8-12 reps
3-5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
7
Suitcase Carry
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
7
Suitcase Carry
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
7
Suitcase Carry
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
7
Suitcase Carry
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
7
Suitcase Carry
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
7
Suitcase Carry
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
7
Suitcase Carry
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
7
Suitcase Carry
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
7
Suitcase Carry
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
7
Suitcase Carry
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Upright Row (Cable)
3
12-20 reps
-
7
Suitcase Carry
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Cable)
3
10-15 reps
-
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Cable)
3
10-15 reps
-
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Cable)
3
10-15 reps
-
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Cable)
3
10-15 reps
-
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Cable)
3
10-15 reps
-
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Cable)
3
10-15 reps
-
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Cable)
3
10-15 reps
-
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Cable)
3
10-15 reps
-
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Cable)
3
10-15 reps
-
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Cable)
3
10-15 reps
-
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Cable)
3
10-15 reps
-
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Cable)
3
10-15 reps
-
7
Standing Calf Raise
1
5
8-12 reps
3-5 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Incline Bench Press (Barbell)3 Sets
6-10 Reps
-
2
Pull-Up (Assisted)3 Sets
6-10 Reps
-
3
Bench Press (Dumbbell)3 Sets
8-12 Reps
-
4
Seated Row (Cable)3 Sets
8-12 Reps
-
5
Lateral Raise (Cable)1 Set
10-15 Reps
-
6
Upright Row (Cable)3 Sets
10-15 Reps
-
7
Standing Calf Raise1 Set
5 Sets
8-12 Reps
3-5 Reps
-
-
Day 4
1
Deadlift (Barbell)3 Sets
5 Reps
-
2
Leg Press3 Sets
12-15 Reps
-
3
Leg Extension2 Sets
10-15 Reps
-
4
Leg Curl2 Sets
10-12 Reps
-
5
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
-
6
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
-
7
Tricep Pushdown (Cable)3 Sets
10-15 Reps
-
Day 2
1
Squat (Barbell)3 Sets
4-6 Reps
-
2
Step-Up (Weighted)3 Sets
8-12 Reps
-
3
Single-Leg Leg Curl3 Sets
8-12 Reps
-
4
Bayesian Curl3 Sets
10-15 Reps
-
5
Tricep Pushdown (Cable)3 Sets
10-15 Reps
-
6
Hammer Curl3 Sets
8-12 Reps
-
Day 1
1
Bench Press (Barbell)3 Sets
5-8 Reps
-
2
Lat Pulldown (Neutral Grip)3 Sets
6-10 Reps
-
3
Chest Supported Row (Machine)3 Sets
8-12 Reps
-
4
Chest Fly (Cable)3 Sets
10-15 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
-
6
Upright Row (Cable)3 Sets
12-20 Reps
-
7
Suitcase Carry2 Sets
1.5 mins
-
8
Calf Raise (Leg Press)1 Set
5 Sets
8-12 Reps
3-5 Reps
-
-