Program Description
Be strong
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedOct 15, 2024 11:44
- Last EditedJun 18, 2025 12:14

Summary
Unlock your strength potential with the "Be Strong" program, a comprehensive 12-week journey designed for serious lifters. With six days of targeted training each week, you'll engage in dynamic supersets that focus on major muscle groups, ensuring balanced development and explosive gains. This program combines heavy lifts like the barbell bench press and safety bar squats with accessory work to sculpt your physique and enhance overall performance. Get ready to push your limits and build the strength 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
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)2 Sets
1 Set
1 Set
10 Reps
20 Reps
12 Reps
-
-
-
1B
Tricep Pushdown (Cable)4 Sets
12 Reps
-
2A
Seated Overhead Press (Barbell)1 Set
3 Sets
10 Reps
15 Reps
-
-
2B
Lateral Raise (Dumbbell)4 Sets
12 Reps
-
2C
Neck Extension4 Sets
12 Reps
-
3A
Single Arm Overhead Tricep Extension4 Sets
10 Reps
-
3B
Standing Calf Raise4 Sets
15 Reps
-
Day 2
1A
Safety Bar Squat2 Sets
2 Sets
10 Reps
12 Reps
-
-
1B
Rear Delt Fly (Cable)3 Sets
15 Reps
-
2A
Standing Calf Raise3 Sets
15 Reps
-
2B
Leg Curl4 Sets
25 Reps
-
3
Leg Extension4 Sets
25 Reps
-
Day 3
1A
Underhand Lat Pulldown2 Sets
2 Sets
10 Reps
12 Reps
-
-
1B
Bicep Curl (Barbell)1 Set
3 Sets
10 Reps
15 Reps
-
-
2A
Barbell Row2 Sets
2 Sets
10 Reps
12 Reps
-
-
2B
Straight Arm Pulldown4 Sets
15 Reps
-
3A
Bicep Curl (Cable)4 Sets
12 Reps
-
3B
Hammer Curl4 Sets
10 Reps
-
Day 4
1A
Incline Bench Press (Barbell)1 Set
3 Sets
10 Reps
15 Reps
-
-
1B
Decline Bench Press (Dumbbell)4 Sets
12 Reps
-
2A
JM Press4 Sets
15 Reps
-
2B
Decline Push Up5 Sets
20 Reps
-
2C
Neck Extension4 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)4 Sets
12 Reps
-
Day 5
1A
Romanian Deadlift (Barbell)1 Set
3 Sets
10 Reps
15 Reps
-
-
1B
Bulgarian Split Squat (Dumbbell)4 Sets
10 Reps
-
2A
Leg Curl4 Sets
25 Reps
-
2B
Neck Extension4 Sets
10 Reps
-
3A
Leg Extension4 Sets
25 Reps
-
3B
Rear Delt Fly (Cable)4 Sets
10 Reps
-
Day 6
1A
Lat Pulldown (Single Arm)4 Sets
20 Reps
-
1B
Preacher Curl (EZ Bar)4 Sets
10 Reps
-
2A
Rack Pull (Barbell)4 Sets
10 Reps
-
2B
Good Morning4 Sets
10 Reps
-
3A
Incline Curl (Dumbbell)4 Sets
10 Reps
-
3B
Face Pull4 Sets
10 Reps
-