Program Description
Full body strenght.
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout50 minutes
- CreatedJul 14, 2025 05:38
- Last EditedJul 14, 2025 06:34
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
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)4 Sets
8 Reps
-
2
Bench Press (Smith Machine)4 Sets
8 Reps
-
3
Pull-Up (Band)5 Sets
10 Reps
-
4
Split Squat (Dumbbell)4 Sets
12 Reps
-
5
Reverse Abs Crunch (Bodyweight)3 Sets
15 Reps
-
Day 2
1
Deadlift (Barbell)4 Sets
8 Reps
-
2
Military Press (Barbell)4 Sets
8 Reps
-
3
Pull-Up (Band)5 Sets
10 Reps
-
4
Tricep Extension (Cable)4 Sets
12 Reps
-
5
Bicep Curl (Barbell)4 Sets
12 Reps
-
6
Back Extension (Weighted)3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)4 Sets
8 Reps
-
2
Bench Press (Smith Machine)4 Sets
8 Reps
-
3
Pull-Up (Band)5 Sets
10 Reps
-
4
Split Squat (Dumbbell)4 Sets
12 Reps
-
5
Reverse Abs Crunch (Bodyweight)3 Sets
15 Reps
-
Day 4
1
Deadlift (Barbell)4 Sets
8 Reps
-
2
Military Press (Barbell)4 Sets
8 Reps
-
3
Pull-Up (Band)5 Sets
10 Reps
-
4
Tricep Extension (Cable)4 Sets
12 Reps
-
5
Bicep Curl (Barbell)4 Sets
12 Reps
-
6
Back Extension (Weighted)3 Sets
15 Reps
-
Day 5
1
Deadlift (Barbell)4 Sets
8 Reps
-
2
Military Press (Barbell)4 Sets
8 Reps
-
3
Pull-Up (Band)5 Sets
10 Reps
-
4
Tricep Extension (Cable)4 Sets
12 Reps
-
5
Bicep Curl (Barbell)4 Sets
12 Reps
-
6
Back Extension (Weighted)3 Sets
15 Reps
-