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Dad Bod Garage Gains

by Robert D.

Program Description

Welcome to Dad Bod Garage Gains — the 12-week muscle building plan for men who lift where the lawn mower lives. No fancy gym! No chrome machines! Just a garage, some rust covered iron, and a mission to put some muscle on that dad bod. Whether you're training between yard work, kids’ football practice, or waiting for the grill to heat up, this program is built to deliver real strength with simple equipment. The first two weeks are your calibration phase. Think of it like tuning the engine before a long road trip. Every exercise is capped at two working sets, giving you time to dial in weights and learn the movements. Most exercises are taken to failure—because sometimes you’ve got to push a little harder than your last trip to the fridge. For the bigger compound lifts, stop when the rep slows down or you know the next rep might fail. No ego lifting here—this is about building strength you can actually use. To find your starting weights, use a max rep calculator and choose loads that challenge you while keeping your form clean. Remember: the goal is steady and consistent progress, not impressing the neighborhood possums in your garage. 🧰 Garage Equipment Needed - Your humble Dad Bod Garage Gym should include: 🏋️ Barbell (and/or EZ Bar) 💪 Dumbbells ⚖️ Weight plates 🔧 Cheap cable pulley system 💺 Adjustable bench ➰Resistance bands 🧽 Foam roller (or a pool noodle if you’re really leaning into the dad lifestyle) Nothing fancy. Just the essentials to forge strength between the tool bench and the beer fridge. 🔥 Warm Up & Cardio Before lifting: 5 minutes of light cardio to get the engine running. After lifting: 15 minutes steady-state cardio Walk, bike, jog, row — whatever keeps you moving without feeling like you’re being chased by the HOA. Aim for a 120-140 heart rate if possible (if not, break a sweat and keep it going). 🧢 Get off the couch You don’t need a luxury gym or perfect genetics. You do need enough protein and food to grow. Aim for 1g of protein per pound of body weight and eat at maintenance level calories. Leaner Dads can bump the caloric intake up by 200-300🍽️ for the duration of the 12 week program. Now you just need a garage, some grit, and the willingness to outwork yesterday’s version of yourself. Go grab the iron… The grill can wait. 🔥💪

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 06, 2026 06:24
  • Last Edited
    Mar 06, 2026 08:50
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Abs
10.9%
Biceps
9.1%
Lats
8.3%
Upper Back
8.2%
Front Delts
8%
Quadriceps
7.4%
Hamstrings
7.4%
Glutes
6%
Chest
5.8%
Lower Back
3.4%
Middle Delts
3.3%
Rear Delts
3.3%
Forearms
2.7%
Calves
2.2%
Adductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Push Up
2
12 reps
-
2
Decline Bench Press (Barbell)
2
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Band Flys
2
8-12 reps
-
5
Close Grip DB Press
2
8-12 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
2
8-12 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
9
Alternating Dumbbell Curl
2
8-12 reps
-
10
Concentration Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
12 reps
-
2
Decline Bench Press (Barbell)
2
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Band Flys
2
8-12 reps
-
5
Close Grip DB Press
2
8-12 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
2
8-12 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
9
Alternating Dumbbell Curl
2
8-12 reps
-
10
Concentration Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
12 reps
-
2
Decline Bench Press (Barbell)
2
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Band Flys
3
8-12 reps
-
5
Close Grip DB Press
2
8-12 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
2
8-12 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
9
Alternating Dumbbell Curl
2
8-12 reps
-
10
Concentration Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
12 reps
-
2
Decline Bench Press (Barbell)
2
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Band Flys
3
8-12 reps
-
5
Close Grip DB Press
2
8-12 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
2
8-12 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
9
Alternating Dumbbell Curl
2
8-12 reps
-
10
Concentration Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
12 reps
-
2
Decline Bench Press (Barbell)
2
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Band Flys
3
8-12 reps
-
5
Close Grip DB Press
2
8-12 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
2
8-12 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
9
Alternating Dumbbell Curl
2
8-12 reps
-
10
Concentration Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
12 reps
-
2
Decline Bench Press (Barbell)
2
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Band Flys
3
8-12 reps
-
5
Close Grip DB Press
2
8-12 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
2
8-12 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
9
Alternating Dumbbell Curl
2
8-12 reps
-
10
Concentration Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
12 reps
-
2
Decline Bench Press (Barbell)
2
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Band Flys
3
8-12 reps
-
5
Close Grip DB Press
2
8-12 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
2
8-12 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
9
Alternating Dumbbell Curl
2
8-12 reps
-
10
Concentration Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
12 reps
-
2
Decline Bench Press (Barbell)
2
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Band Flys
3
8-12 reps
-
5
Close Grip DB Press
2
8-12 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
2
8-12 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
9
Alternating Dumbbell Curl
2
8-12 reps
-
10
Concentration Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
12 reps
-
2
Decline Bench Press (Barbell)
2
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Band Flys
3
8-12 reps
-
5
Close Grip DB Press
2
8-12 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
2
8-12 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
9
Alternating Dumbbell Curl
2
8-12 reps
-
10
Concentration Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
12 reps
-
2
Decline Bench Press (Barbell)
2
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Band Flys
3
8-12 reps
-
5
Close Grip DB Press
2
8-12 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
2
8-12 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
9
Alternating Dumbbell Curl
2
8-12 reps
-
10
Concentration Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
12 reps
-
2
Decline Bench Press (Barbell)
2
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Band Flys
3
8-12 reps
-
5
Close Grip DB Press
2
8-12 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
2
8-12 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
9
Alternating Dumbbell Curl
2
8-12 reps
-
10
Concentration Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
12 reps
-
2
Decline Bench Press (Barbell)
2
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Band Flys
3
8-12 reps
-
5
Close Grip DB Press
2
8-12 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (EZ Bar)
2
8-12 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
9
Alternating Dumbbell Curl
2
8-12 reps
-
10
Concentration Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
15-20 reps
-
2
Tibialis Raise
2
25 reps
-
3
Single Leg Bent Knee Calf Raise
2
25 reps
-
4
Zercher Squat (Barbell)
2
12-20 reps
-
5
Roller Leg Press
2
12-20 reps
-
6
Side To Side Squat - Weighted
2
12-20 reps
-
7
Stiff Leg Deadlift (Dumbbell)
2
12-20 reps
-
8
Leg Extension
2
12-20 reps
-
9
Lying Leg Curl
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
15-20 reps
-
2
Tibialis Raise
2
25 reps
-
3
Single Leg Bent Knee Calf Raise
2
25 reps
-
4
Zercher Squat (Barbell)
2
12-20 reps
-
5
Roller Leg Press
2
12-20 reps
-
6
Side To Side Squat - Weighted
2
12-20 reps
-
7
Stiff Leg Deadlift (Dumbbell)
2
12-20 reps
-
8
Leg Extension
2
12-20 reps
-
9
Lying Leg Curl
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Tibialis Raise
3
25 reps
-
3
Single Leg Bent Knee Calf Raise
3
25 reps
-
4
Zercher Squat (Barbell)
2
12-20 reps
-
5
Roller Leg Press
3
12-20 reps
-
6
Side To Side Squat - Weighted
2
12-20 reps
-
7
Stiff Leg Deadlift (Dumbbell)
3
12-20 reps
-
8
Leg Extension
3
12-20 reps
-
9
Lying Leg Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Tibialis Raise
3
25 reps
-
3
Single Leg Bent Knee Calf Raise
3
25 reps
-
4
Zercher Squat (Barbell)
2
12-20 reps
-
5
Roller Leg Press
3
12-20 reps
-
6
Side To Side Squat - Weighted
2
12-20 reps
-
7
Stiff Leg Deadlift (Dumbbell)
3
12-20 reps
-
8
Leg Extension
3
12-20 reps
-
9
Lying Leg Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Tibialis Raise
3
25 reps
-
3
Single Leg Bent Knee Calf Raise
3
25 reps
-
4
Zercher Squat (Barbell)
2
12-20 reps
-
5
Roller Leg Press
3
12-20 reps
-
6
Side To Side Squat - Weighted
2
12-20 reps
-
7
Stiff Leg Deadlift (Dumbbell)
3
12-20 reps
-
8
Leg Extension
3
12-20 reps
-
9
Lying Leg Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Tibialis Raise
3
25 reps
-
3
Single Leg Bent Knee Calf Raise
3
25 reps
-
4
Zercher Squat (Barbell)
2
12-20 reps
-
5
Roller Leg Press
3
12-20 reps
-
6
Side To Side Squat - Weighted
2
12-20 reps
-
7
Stiff Leg Deadlift (Dumbbell)
3
12-20 reps
-
8
Leg Extension
3
12-20 reps
-
9
Lying Leg Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Tibialis Raise
3
25 reps
-
3
Single Leg Bent Knee Calf Raise
3
25 reps
-
4
Zercher Squat (Barbell)
2
12-20 reps
-
5
Roller Leg Press
3
12-20 reps
-
6
Side To Side Squat - Weighted
2
12-20 reps
-
7
Stiff Leg Deadlift (Dumbbell)
3
12-20 reps
-
8
Leg Extension
3
12-20 reps
-
9
Lying Leg Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Tibialis Raise
3
25 reps
-
3
Single Leg Bent Knee Calf Raise
3
25 reps
-
4
Zercher Squat (Barbell)
2
12-20 reps
-
5
Roller Leg Press
3
12-20 reps
-
6
Side To Side Squat - Weighted
2
12-20 reps
-
7
Stiff Leg Deadlift (Dumbbell)
3
12-20 reps
-
8
Leg Extension
3
12-20 reps
-
9
Lying Leg Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Tibialis Raise
3
25 reps
-
3
Single Leg Bent Knee Calf Raise
3
25 reps
-
4
Zercher Squat (Barbell)
2
12-20 reps
-
5
Roller Leg Press
3
12-20 reps
-
6
Side To Side Squat - Weighted
2
12-20 reps
-
7
Stiff Leg Deadlift (Dumbbell)
3
12-20 reps
-
8
Leg Extension
3
12-20 reps
-
9
Lying Leg Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Tibialis Raise
3
25 reps
-
3
Single Leg Bent Knee Calf Raise
3
25 reps
-
4
Zercher Squat (Barbell)
2
12-20 reps
-
5
Roller Leg Press
3
12-20 reps
-
6
Side To Side Squat - Weighted
2
12-20 reps
-
7
Stiff Leg Deadlift (Dumbbell)
3
12-20 reps
-
8
Leg Extension
3
12-20 reps
-
9
Lying Leg Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Tibialis Raise
3
25 reps
-
3
Single Leg Bent Knee Calf Raise
3
25 reps
-
4
Zercher Squat (Barbell)
2
12-20 reps
-
5
Roller Leg Press
3
12-20 reps
-
6
Side To Side Squat - Weighted
2
12-20 reps
-
7
Stiff Leg Deadlift (Dumbbell)
3
12-20 reps
-
8
Leg Extension
3
12-20 reps
-
9
Lying Leg Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Tibialis Raise
3
25 reps
-
3
Single Leg Bent Knee Calf Raise
3
25 reps
-
4
Zercher Squat (Barbell)
2
12-20 reps
-
5
Roller Leg Press
3
12-20 reps
-
6
Side To Side Squat - Weighted
2
12-20 reps
-
7
Stiff Leg Deadlift (Dumbbell)
3
12-20 reps
-
8
Leg Extension
3
12-20 reps
-
9
Lying Leg Curl
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
8-12 reps
-
2
Barbell Row
2
8-12 reps
-
3
V Bar Lat Pull Down
2
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
5
Deadlift (Barbell)
1
6-8 reps
-
6
Reverse Hyperextension
2
8-12 reps
-
7
Plank
1
1 mins
-
8
Abs Crunch (Weighted)
2
10-15 reps
-
9
Lying Leg Raise
2
10-15 reps
-
10
Russian Twist (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
8-12 reps
-
2
Barbell Row
2
8-12 reps
-
3
V Bar Lat Pull Down
2
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
5
Deadlift (Barbell)
1
6-8 reps
-
6
Reverse Hyperextension
2
8-12 reps
-
7
Plank
1
1 mins
-
8
Abs Crunch (Weighted)
2
10-15 reps
-
9
Lying Leg Raise
2
10-15 reps
-
10
Russian Twist (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
2
Barbell Row
2
8-12 reps
-
3
V Bar Lat Pull Down
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Deadlift (Barbell)
2
6-8 reps
-
6
Reverse Hyperextension
2
8-12 reps
-
7
Plank
2
1 mins
-
8
Abs Crunch (Weighted)
3
10-15 reps
-
9
Lying Leg Raise
3
10-15 reps
-
10
Russian Twist (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
2
Barbell Row
2
8-12 reps
-
3
V Bar Lat Pull Down
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Deadlift (Barbell)
2
6-8 reps
-
6
Reverse Hyperextension
2
8-12 reps
-
7
Plank
2
1 mins
-
8
Abs Crunch (Weighted)
3
10-15 reps
-
9
Lying Leg Raise
3
10-15 reps
-
10
Russian Twist (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
2
Barbell Row
2
8-12 reps
-
3
V Bar Lat Pull Down
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Deadlift (Barbell)
2
6-8 reps
-
6
Reverse Hyperextension
2
8-12 reps
-
7
Plank
2
1 mins
-
8
Abs Crunch (Weighted)
3
10-15 reps
-
9
Lying Leg Raise
3
10-15 reps
-
10
Russian Twist (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
2
Barbell Row
2
8-12 reps
-
3
V Bar Lat Pull Down
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Deadlift (Barbell)
2
6-8 reps
-
6
Reverse Hyperextension
2
8-12 reps
-
7
Plank
2
1 mins
-
8
Abs Crunch (Weighted)
3
10-15 reps
-
9
Lying Leg Raise
3
10-15 reps
-
10
Russian Twist (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
2
Barbell Row
2
8-12 reps
-
3
V Bar Lat Pull Down
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Deadlift (Barbell)
2
6-8 reps
-
6
Reverse Hyperextension
2
8-12 reps
-
7
Plank
2
1 mins
-
8
Abs Crunch (Weighted)
3
10-15 reps
-
9
Lying Leg Raise
3
10-15 reps
-
10
Russian Twist (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
2
Barbell Row
2
8-12 reps
-
3
V Bar Lat Pull Down
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Deadlift (Barbell)
2
6-8 reps
-
6
Reverse Hyperextension
2
8-12 reps
-
7
Plank
2
1 mins
-
8
Abs Crunch (Weighted)
3
10-15 reps
-
9
Lying Leg Raise
3
10-15 reps
-
10
Russian Twist (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
2
Barbell Row
2
8-12 reps
-
3
V Bar Lat Pull Down
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Deadlift (Barbell)
2
6-8 reps
-
6
Reverse Hyperextension
2
8-12 reps
-
7
Plank
2
1 mins
-
8
Abs Crunch (Weighted)
3
10-15 reps
-
9
Lying Leg Raise
3
10-15 reps
-
10
Russian Twist (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
2
Barbell Row
2
8-12 reps
-
3
V Bar Lat Pull Down
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Deadlift (Barbell)
2
6-8 reps
-
6
Reverse Hyperextension
2
8-12 reps
-
7
Plank
2
1 mins
-
8
Abs Crunch (Weighted)
3
10-15 reps
-
9
Lying Leg Raise
3
10-15 reps
-
10
Russian Twist (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
2
Barbell Row
2
8-12 reps
-
3
V Bar Lat Pull Down
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Deadlift (Barbell)
2
6-8 reps
-
6
Reverse Hyperextension
2
8-12 reps
-
7
Plank
2
1 mins
-
8
Abs Crunch (Weighted)
3
10-15 reps
-
9
Lying Leg Raise
3
10-15 reps
-
10
Russian Twist (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
2
Barbell Row
2
8-12 reps
-
3
V Bar Lat Pull Down
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Deadlift (Barbell)
2
6-8 reps
-
6
Reverse Hyperextension
2
8-12 reps
-
7
Plank
2
1 mins
-
8
Abs Crunch (Weighted)
3
10-15 reps
-
9
Lying Leg Raise
3
10-15 reps
-
10
Russian Twist (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
12-15 reps
-
2
One Arm Overhead Press
2
12-15 reps
-
3
Seated DB Clean & Press
2
12-15 reps
-
4
Front Raise
2
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
6
Skull Crusher (Dumbbell)
2
15-21 reps
-
7
Tricep Rope Push Down (Cable)
2
8-12 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Tricep Kickback
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
12-15 reps
-
2
One Arm Overhead Press
2
12-15 reps
-
3
Seated DB Clean & Press
2
12-15 reps
-
4
Front Raise
2
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
6
Skull Crusher (Dumbbell)
2
15-21 reps
-
7
Tricep Rope Push Down (Cable)
2
8-12 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Tricep Kickback
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
One Arm Overhead Press
2
12-15 reps
-
3
Seated DB Clean & Press
3
12-15 reps
-
4
Front Raise
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Skull Crusher (Dumbbell)
3
15-21 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
One Arm Overhead Press
2
12-15 reps
-
3
Seated DB Clean & Press
3
12-15 reps
-
4
Front Raise
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Skull Crusher (Dumbbell)
3
15-21 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
One Arm Overhead Press
2
12-15 reps
-
3
Seated DB Clean & Press
3
12-15 reps
-
4
Front Raise
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Skull Crusher (Dumbbell)
3
15-21 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
One Arm Overhead Press
2
12-15 reps
-
3
Seated DB Clean & Press
3
12-15 reps
-
4
Front Raise
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Skull Crusher (Dumbbell)
3
15-21 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
One Arm Overhead Press
2
12-15 reps
-
3
Seated DB Clean & Press
3
12-15 reps
-
4
Front Raise
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Skull Crusher (Dumbbell)
3
15-21 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
One Arm Overhead Press
2
12-15 reps
-
3
Seated DB Clean & Press
3
12-15 reps
-
4
Front Raise
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Skull Crusher (Dumbbell)
3
15-21 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
One Arm Overhead Press
2
12-15 reps
-
3
Seated DB Clean & Press
3
12-15 reps
-
4
Front Raise
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Skull Crusher (Dumbbell)
3
15-21 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
One Arm Overhead Press
2
12-15 reps
-
3
Seated DB Clean & Press
3
12-15 reps
-
4
Front Raise
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Skull Crusher (Dumbbell)
3
15-21 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
One Arm Overhead Press
2
12-15 reps
-
3
Seated DB Clean & Press
3
12-15 reps
-
4
Front Raise
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Skull Crusher (Dumbbell)
3
15-21 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
One Arm Overhead Press
2
12-15 reps
-
3
Seated DB Clean & Press
3
12-15 reps
-
4
Front Raise
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Skull Crusher (Dumbbell)
3
15-21 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Push Up
1 Set
1 Set
12 Reps
12 Reps
-
-
2
Decline Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Band Flys
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Close Grip DB Press
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Pullover (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Bicep Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
8
Hammer Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
9
Alternating Dumbbell Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
10
Concentration Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 2
1
Standing Calf Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
2
Tibialis Raise
1 Set
1 Set
25 Reps
25 Reps
-
-
3
Single Leg Bent Knee Calf Raise
1 Set
1 Set
25 Reps
25 Reps
-
-
4
Zercher Squat (Barbell)
1 Set
1 Set
12-20 Reps
12-20 Reps
-
-
5
Roller Leg Press
1 Set
1 Set
12-20 Reps
12-20 Reps
-
-
6
Side To Side Squat - Weighted
1 Set
1 Set
12-20 Reps
12-20 Reps
-
-
7
Stiff Leg Deadlift (Dumbbell)
1 Set
1 Set
12-20 Reps
12-20 Reps
-
-
8
Leg Extension
1 Set
1 Set
12-20 Reps
12-20 Reps
-
-
9
Lying Leg Curl
1 Set
1 Set
12-20 Reps
12-20 Reps
-
-
Day 3
1
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
2
Barbell Row
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3
V Bar Lat Pull Down
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Deadlift (Barbell)
1 Set
6-8 Reps
-
6
Reverse Hyperextension
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
7
Plank
1 Set
1 mins
-
8
Abs Crunch (Weighted)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
9
Lying Leg Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
10
Russian Twist (Dumbbell)
1 Set
8-12 Reps
-
Day 4
1
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
2
One Arm Overhead Press
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
3
Seated DB Clean & Press
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
4
Front Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
6
Skull Crusher (Dumbbell)
1 Set
1 Set
15-21 Reps
15-21 Reps
-
-
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
9
Tricep Kickback
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-