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WINTER ARC

by Wing

Program Description

Goals: - 2 plate overhead press (100kg) - 3 plate bench press (140kg) - 3 plate pull-up (60kg) - 4 plate squat (180kg) - 4 plate RDLs (180kg) - 4 plate dips (100kg) - full-stack pulldown, OHE, leg press, calf press, leg curl, CSR - Lateral raise 30kg - Incline curl 30kg

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 03, 2025 09:20
  • Last Edited
    Jun 18, 2025 08:18

Summary

**WINTER ARC** is a comprehensive 12-week program designed to enhance your strength and hypertrophy through a balanced 5-day training split. Each week, you'll tackle focused workouts that include barbell and dumbbell exercises, such as the Bench Press and Pull-Up, ensuring a full-body approach that targets all major muscle groups. With a mix of strength and hypertrophy training, you'll build muscle while increasing your overall power. Get ready to push your limits and transform your physique this winter!
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BlogBannerPC
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
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Dip (Weighted)
2
1
5 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Dip (Weighted)
2
1
5 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Dip (Weighted)
2
1
5 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Dip (Weighted)
2
1
5 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Dip (Weighted)
2
1
5 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Dip (Weighted)
2
1
5 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Dip (Weighted)
2
1
5 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Dip (Weighted)
2
1
5 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Dip (Weighted)
2
1
5 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Dip (Weighted)
2
1
5 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Dip (Weighted)
2
1
5 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Dip (Weighted)
2
1
5 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
2
2
2
15 reps
12 reps
10 reps
-
-
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Overhead Press (Barbell)
3 Sets
6 Reps
-
3
Dip (Weighted)
2 Sets
1 Set
5 Reps
20 Reps
-
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
-
Day 2
1
Pull-Up (Weighted)
3 Sets
8 Reps
-
2
Bent Over Row (Barbell)
3 Sets
10 Reps
-
3
Lat Pulldown
2 Sets
10 Reps
-
4
Chest Supported Row (Machine)
2 Sets
10 Reps
-
5
Face Pull
3 Sets
15 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Leg Press
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Seated Calf Raise
4 Sets
15 Reps
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Pec Deck (Machine)
3 Sets
15-20 Reps
-
4
Lateral Raise (Cable)
3 Sets
15 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 5
1
Pull-Up (Weighted)
5 Sets
5 Reps
-
2
Bent Over Row (Barbell)
3 Sets
8 Reps
-
3
Lat Pulldown
2 Sets
10 Reps
-
4
Chest Supported Row (Machine)
2 Sets
10 Reps
-
5
Face Pull
3 Sets
15 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-