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Daddy N Bodybuilding,strength and conditioning tra

by Dadson N.
1 athletes joined

Program Description

The program is designed to increase overall body strength, endurance and muscle conditioning. Comprised of full body workouts and requires to be done in a fully equipped gym.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Feb 21, 2025 05:43
  • Last Edited
    Jun 18, 2025 11:18

Summary

Transform your physique with the Daddy N Bodybuilding program, a comprehensive 12-week strength and conditioning plan designed for dedicated lifters. Committing just four days a week, you'll engage in a variety of targeted exercises that build muscle and enhance overall strength. Each session incorporates machines and free weights, focusing on major muscle groups to maximize gains. Get ready to push your limits and achieve the results you've always wanted!
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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 Fly (Machine)
3
12 reps
RPE 7
2
Chest Press (Machine)
4
15 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Bench Press (Close Grip)
3
15 reps
-
6
Seated Dip (Machine)
4
15 reps
-
7
Tricep Kickback
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Decline Bench Press (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Chest Press (Machine)
4
15 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Bench Press (Close Grip)
3
15 reps
-
6
Seated Dip (Machine)
4
15 reps
-
7
Tricep Kickback
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Decline Bench Press (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Chest Press (Machine)
4
15 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Bench Press (Close Grip)
3
15 reps
-
6
Seated Dip (Machine)
4
15 reps
-
7
Tricep Kickback
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Decline Bench Press (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Chest Press (Machine)
4
15 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Bench Press (Close Grip)
3
15 reps
-
6
Seated Dip (Machine)
4
15 reps
-
7
Tricep Kickback
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Decline Bench Press (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Chest Press (Machine)
4
15 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Bench Press (Close Grip)
3
15 reps
-
6
Seated Dip (Machine)
4
15 reps
-
7
Tricep Kickback
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Decline Bench Press (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Chest Press (Machine)
4
15 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Bench Press (Close Grip)
3
15 reps
-
6
Seated Dip (Machine)
4
15 reps
-
7
Tricep Kickback
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Decline Bench Press (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Chest Press (Machine)
4
15 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Bench Press (Close Grip)
3
15 reps
-
6
Seated Dip (Machine)
4
15 reps
-
7
Tricep Kickback
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Decline Bench Press (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Chest Press (Machine)
4
15 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Bench Press (Close Grip)
3
15 reps
-
6
Seated Dip (Machine)
4
15 reps
-
7
Tricep Kickback
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Decline Bench Press (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Chest Press (Machine)
4
15 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Bench Press (Close Grip)
3
15 reps
-
6
Seated Dip (Machine)
4
15 reps
-
7
Tricep Kickback
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Decline Bench Press (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Chest Press (Machine)
4
15 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Bench Press (Close Grip)
3
15 reps
-
6
Seated Dip (Machine)
4
15 reps
-
7
Tricep Kickback
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Decline Bench Press (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Chest Press (Machine)
4
15 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Bench Press (Close Grip)
3
15 reps
-
6
Seated Dip (Machine)
4
15 reps
-
7
Tricep Kickback
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Decline Bench Press (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Chest Press (Machine)
4
15 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Bench Press (Close Grip)
3
15 reps
-
6
Seated Dip (Machine)
4
15 reps
-
7
Tricep Kickback
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Decline Bench Press (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Leg Press
4
15 reps
-
4
Single-Leg Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Split Squat (Smith Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
9
Hip Thrust (Machine)
4
15 reps
-
10
Seated Calf Raise
4
15 reps
-
11
Calf Raise (Leg Press)
3
15 reps
-
12
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Leg Press
4
15 reps
-
4
Single-Leg Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Split Squat (Smith Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
9
Hip Thrust (Machine)
4
15 reps
-
10
Seated Calf Raise
4
15 reps
-
11
Calf Raise (Leg Press)
3
15 reps
-
12
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Leg Press
4
15 reps
-
4
Single-Leg Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Split Squat (Smith Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
9
Hip Thrust (Machine)
4
15 reps
-
10
Seated Calf Raise
4
15 reps
-
11
Calf Raise (Leg Press)
3
15 reps
-
12
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Leg Press
4
15 reps
-
4
Single-Leg Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Split Squat (Smith Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
9
Hip Thrust (Machine)
4
15 reps
-
10
Seated Calf Raise
4
15 reps
-
11
Calf Raise (Leg Press)
3
15 reps
-
12
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Leg Press
4
15 reps
-
4
Single-Leg Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Split Squat (Smith Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
9
Hip Thrust (Machine)
4
15 reps
-
10
Seated Calf Raise
4
15 reps
-
11
Calf Raise (Leg Press)
3
15 reps
-
12
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Leg Press
4
15 reps
-
4
Single-Leg Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Split Squat (Smith Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
9
Hip Thrust (Machine)
4
15 reps
-
10
Seated Calf Raise
4
15 reps
-
11
Calf Raise (Leg Press)
3
15 reps
-
12
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Leg Press
4
15 reps
-
4
Single-Leg Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Split Squat (Smith Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
9
Hip Thrust (Machine)
4
15 reps
-
10
Seated Calf Raise
4
15 reps
-
11
Calf Raise (Leg Press)
3
15 reps
-
12
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Leg Press
4
15 reps
-
4
Single-Leg Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Split Squat (Smith Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
9
Hip Thrust (Machine)
4
15 reps
-
10
Seated Calf Raise
4
15 reps
-
11
Calf Raise (Leg Press)
3
15 reps
-
12
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Leg Press
4
15 reps
-
4
Single-Leg Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Split Squat (Smith Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
9
Hip Thrust (Machine)
4
15 reps
-
10
Seated Calf Raise
4
15 reps
-
11
Calf Raise (Leg Press)
3
15 reps
-
12
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Leg Press
4
15 reps
-
4
Single-Leg Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Split Squat (Smith Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
9
Hip Thrust (Machine)
4
15 reps
-
10
Seated Calf Raise
4
15 reps
-
11
Calf Raise (Leg Press)
3
15 reps
-
12
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Leg Press
4
15 reps
-
4
Single-Leg Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Split Squat (Smith Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
9
Hip Thrust (Machine)
4
15 reps
-
10
Seated Calf Raise
4
15 reps
-
11
Calf Raise (Leg Press)
3
15 reps
-
12
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Leg Press
4
15 reps
-
4
Single-Leg Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Split Squat (Smith Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
9
Hip Thrust (Machine)
4
15 reps
-
10
Seated Calf Raise
4
15 reps
-
11
Calf Raise (Leg Press)
3
15 reps
-
12
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
3A
Lat Pulldown (Close Grip)
3
15 reps
-
3B
Lat Pulldown (Single Arm)
3
10 reps
-
4
T-Bar Row
3
12 reps
-
5
Chin-Up (Bodyweight)
3
20 reps
-
6
Seated Wide-Grip Row (Cable)
3
15 reps
-
7
Barbell Row
3
12 reps
-
8
Deadlift (Smith Machine)
3
6 reps
-
9
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
3A
Lat Pulldown (Close Grip)
3
15 reps
-
3B
Lat Pulldown (Single Arm)
3
10 reps
-
4
T-Bar Row
3
12 reps
-
5
Chin-Up (Bodyweight)
3
20 reps
-
6
Seated Wide-Grip Row (Cable)
3
15 reps
-
7
Barbell Row
3
12 reps
-
8
Deadlift (Smith Machine)
3
6 reps
-
9
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
3A
Lat Pulldown (Close Grip)
3
15 reps
-
3B
Lat Pulldown (Single Arm)
3
10 reps
-
4
T-Bar Row
3
12 reps
-
5
Chin-Up (Bodyweight)
3
20 reps
-
6
Seated Wide-Grip Row (Cable)
3
15 reps
-
7
Barbell Row
3
12 reps
-
8
Deadlift (Smith Machine)
3
6 reps
-
9
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
3A
Lat Pulldown (Close Grip)
3
15 reps
-
3B
Lat Pulldown (Single Arm)
3
10 reps
-
4
T-Bar Row
3
12 reps
-
5
Chin-Up (Bodyweight)
3
20 reps
-
6
Seated Wide-Grip Row (Cable)
3
15 reps
-
7
Barbell Row
3
12 reps
-
8
Deadlift (Smith Machine)
3
6 reps
-
9
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
3A
Lat Pulldown (Close Grip)
3
15 reps
-
3B
Lat Pulldown (Single Arm)
3
10 reps
-
4
T-Bar Row
3
12 reps
-
5
Chin-Up (Bodyweight)
3
20 reps
-
6
Seated Wide-Grip Row (Cable)
3
15 reps
-
7
Barbell Row
3
12 reps
-
8
Deadlift (Smith Machine)
3
6 reps
-
9
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
3A
Lat Pulldown (Close Grip)
3
15 reps
-
3B
Lat Pulldown (Single Arm)
3
10 reps
-
4
T-Bar Row
3
12 reps
-
5
Chin-Up (Bodyweight)
3
20 reps
-
6
Seated Wide-Grip Row (Cable)
3
15 reps
-
7
Barbell Row
3
12 reps
-
8
Deadlift (Smith Machine)
3
6 reps
-
9
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
3A
Lat Pulldown (Close Grip)
3
15 reps
-
3B
Lat Pulldown (Single Arm)
3
10 reps
-
4
T-Bar Row
3
12 reps
-
5
Chin-Up (Bodyweight)
3
20 reps
-
6
Seated Wide-Grip Row (Cable)
3
15 reps
-
7
Barbell Row
3
12 reps
-
8
Deadlift (Smith Machine)
3
6 reps
-
9
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
3A
Lat Pulldown (Close Grip)
3
15 reps
-
3B
Lat Pulldown (Single Arm)
3
10 reps
-
4
T-Bar Row
3
12 reps
-
5
Chin-Up (Bodyweight)
3
20 reps
-
6
Seated Wide-Grip Row (Cable)
3
15 reps
-
7
Barbell Row
3
12 reps
-
8
Deadlift (Smith Machine)
3
6 reps
-
9
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
3A
Lat Pulldown (Close Grip)
3
15 reps
-
3B
Lat Pulldown (Single Arm)
3
10 reps
-
4
T-Bar Row
3
12 reps
-
5
Chin-Up (Bodyweight)
3
20 reps
-
6
Seated Wide-Grip Row (Cable)
3
15 reps
-
7
Barbell Row
3
12 reps
-
8
Deadlift (Smith Machine)
3
6 reps
-
9
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
3A
Lat Pulldown (Close Grip)
3
15 reps
-
3B
Lat Pulldown (Single Arm)
3
10 reps
-
4
T-Bar Row
3
12 reps
-
5
Chin-Up (Bodyweight)
3
20 reps
-
6
Seated Wide-Grip Row (Cable)
3
15 reps
-
7
Barbell Row
3
12 reps
-
8
Deadlift (Smith Machine)
3
6 reps
-
9
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
3A
Lat Pulldown (Close Grip)
3
15 reps
-
3B
Lat Pulldown (Single Arm)
3
10 reps
-
4
T-Bar Row
3
12 reps
-
5
Chin-Up (Bodyweight)
3
20 reps
-
6
Seated Wide-Grip Row (Cable)
3
15 reps
-
7
Barbell Row
3
12 reps
-
8
Deadlift (Smith Machine)
3
6 reps
-
9
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
3A
Lat Pulldown (Close Grip)
3
15 reps
-
3B
Lat Pulldown (Single Arm)
3
10 reps
-
4
T-Bar Row
3
12 reps
-
5
Chin-Up (Bodyweight)
3
20 reps
-
6
Seated Wide-Grip Row (Cable)
3
15 reps
-
7
Barbell Row
3
12 reps
-
8
Deadlift (Smith Machine)
3
6 reps
-
9
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
-
2
Bicep Curl (Machine)
3
12 reps
-
3
Preacher Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Upright Row (Cable)
3
12 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Shoulder Press (Machine)
3
15 reps
-
9
Shrug (Barbell)
3
15 reps
-
10
Decline Sit Up (Weighted)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Wheel
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
-
2
Bicep Curl (Machine)
3
12 reps
-
3
Preacher Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Upright Row (Cable)
3
12 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Shoulder Press (Machine)
3
15 reps
-
9
Shrug (Barbell)
3
15 reps
-
10
Decline Sit Up (Weighted)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Wheel
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
-
2
Bicep Curl (Machine)
3
12 reps
-
3
Preacher Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Upright Row (Cable)
3
12 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Shoulder Press (Machine)
3
15 reps
-
9
Shrug (Barbell)
3
15 reps
-
10
Decline Sit Up (Weighted)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Wheel
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
-
2
Bicep Curl (Machine)
3
12 reps
-
3
Preacher Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Upright Row (Cable)
3
12 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Shoulder Press (Machine)
3
15 reps
-
9
Shrug (Barbell)
3
15 reps
-
10
Decline Sit Up (Weighted)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Wheel
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
-
2
Bicep Curl (Machine)
3
12 reps
-
3
Preacher Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Upright Row (Cable)
3
12 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Shoulder Press (Machine)
3
15 reps
-
9
Shrug (Barbell)
3
15 reps
-
10
Decline Sit Up (Weighted)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Wheel
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
-
2
Bicep Curl (Machine)
3
12 reps
-
3
Preacher Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Upright Row (Cable)
3
12 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Shoulder Press (Machine)
3
15 reps
-
9
Shrug (Barbell)
3
15 reps
-
10
Decline Sit Up (Weighted)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Wheel
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
-
2
Bicep Curl (Machine)
3
12 reps
-
3
Preacher Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Upright Row (Cable)
3
12 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Shoulder Press (Machine)
3
15 reps
-
9
Shrug (Barbell)
3
15 reps
-
10
Decline Sit Up (Weighted)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Wheel
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
-
2
Bicep Curl (Machine)
3
12 reps
-
3
Preacher Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Upright Row (Cable)
3
12 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Shoulder Press (Machine)
3
15 reps
-
9
Shrug (Barbell)
3
15 reps
-
10
Decline Sit Up (Weighted)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Wheel
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
-
2
Bicep Curl (Machine)
3
12 reps
-
3
Preacher Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Upright Row (Cable)
3
12 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Shoulder Press (Machine)
3
15 reps
-
9
Shrug (Barbell)
3
15 reps
-
10
Decline Sit Up (Weighted)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Wheel
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
-
2
Bicep Curl (Machine)
3
12 reps
-
3
Preacher Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Upright Row (Cable)
3
12 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Shoulder Press (Machine)
3
15 reps
-
9
Shrug (Barbell)
3
15 reps
-
10
Decline Sit Up (Weighted)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Wheel
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
-
2
Bicep Curl (Machine)
3
12 reps
-
3
Preacher Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Upright Row (Cable)
3
12 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Shoulder Press (Machine)
3
15 reps
-
9
Shrug (Barbell)
3
15 reps
-
10
Decline Sit Up (Weighted)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Wheel
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
-
2
Bicep Curl (Machine)
3
12 reps
-
3
Preacher Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Upright Row (Cable)
3
12 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Shoulder Press (Machine)
3
15 reps
-
9
Shrug (Barbell)
3
15 reps
-
10
Decline Sit Up (Weighted)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Wheel
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Fly (Machine)
3 Sets
12 Reps
@7
2
Chest Press (Machine)
4 Sets
15 Reps
-
3
Incline Chest Press (Machine)
4 Sets
12 Reps
-
4
Chest Fly (Cable)
4 Sets
12 Reps
-
5
Bench Press (Close Grip)
3 Sets
15 Reps
-
6
Seated Dip (Machine)
4 Sets
15 Reps
-
7
Tricep Kickback
3 Sets
15 Reps
-
8
Abs Crunch (Machine)
3 Sets
15 Reps
-
9
Hanging Leg Raise
3 Sets
15 Reps
-
10
Decline Bench Press (Barbell)
3 Sets
15 Reps
-
Day 2
1
Leg Curl
4 Sets
15 Reps
-
2
Leg Extension
4 Sets
15 Reps
-
3
Leg Press
4 Sets
15 Reps
-
4
Single-Leg Leg Curl
3 Sets
10 Reps
-
5
Lying Leg Curl
3 Sets
15 Reps
-
6
Split Squat (Smith Machine)
3 Sets
10 Reps
-
7
Hip Adductor (Machine)
3 Sets
15 Reps
-
8
Hip Abductor (Machine)
3 Sets
15 Reps
-
9
Hip Thrust (Machine)
4 Sets
15 Reps
-
10
Seated Calf Raise
4 Sets
15 Reps
-
11
Calf Raise (Leg Press)
3 Sets
15 Reps
-
12
Plank
3 Sets
1 mins
-
Day 3
1
Back Extension (Weighted)
3 Sets
12 Reps
-
2A
Lat Pulldown
3 Sets
15 Reps
-
3A
Lat Pulldown (Close Grip)
3 Sets
15 Reps
-
3B
Lat Pulldown (Single Arm)
3 Sets
10 Reps
-
4
T-Bar Row
3 Sets
12 Reps
-
5
Chin-Up (Bodyweight)
3 Sets
20 Reps
-
6
Seated Wide-Grip Row (Cable)
3 Sets
15 Reps
-
7
Barbell Row
3 Sets
12 Reps
-
8
Deadlift (Smith Machine)
3 Sets
6 Reps
-
9
Cardio
1 Set
10 mins
-
Day 4
1
Bicep Curl (Cable)
3 Sets
12 Reps
-
2
Bicep Curl (Machine)
3 Sets
12 Reps
-
3
Preacher Curl (Barbell)
3 Sets
12 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Upright Row (Cable)
3 Sets
12 Reps
-
6
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
-
7
Front Raise
3 Sets
12 Reps
-
8
Shoulder Press (Machine)
3 Sets
15 Reps
-
9
Shrug (Barbell)
3 Sets
15 Reps
-
10
Decline Sit Up (Weighted)
3 Sets
12 Reps
-
11
Hanging Leg Raise
3 Sets
12 Reps
-
12
Ab Wheel
3 Sets
15 Reps
-